Monday February 12th, 2018
Comments: 0
Category: WOD

Monday February 12th, 2018

Warm up- Move Quickly and efficiently

2 Rounds

12/10 Cals of your choice

5/5 – 1 Arm Dumbbell Hang Power Snatch to thruster

5/5 – 1 arm Dumbbell Snatch

5 Push Ups

10 PVC OHS

*Use a light load on the first round and heavier weight on the second round.

WOD-

7 Min CAP

“18.Zero”

21-15-9

DB Snatch 50/35

Burpees, Jumping over the DB

*Practice all new standards

Skill-

EMOM for 6 Minutes (6 Sets)

Snatch x 1 Rep

Set 1 @ 70%

Set 2 @ 75%

Set 3 @ 80%

Set 4 @ 85%

Set 5 @ 90%

Set 6 @ 90-95%

Immediately followed by…

Every :30 for 3 Mins (3 Sets)

Snatch x 1 Rep @ 80%

WOD-

7 Min CAP

3 Rounds for Time:

10 Deadlifts 315/205

10 Burpee Box Jumps 24/20

Post WOD-

100x Russian Twist with 5# Plate

Accumulate 1:00 L-sit

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