Monday March 5th, 2018
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Category: WOD

Monday March 5th, 2018

Warm up- Move Quickly and efficiently through warm up

2 Rounds

25ft Walking Lunge

Row 250/200m

10 Push Ups

15 Alt. DB Snatch 35/20

Followed By..

30-20-10

Ab Mat Sit ups

Air Squats

Skill-

EMOM 6 Minutes (2 Reps, 6 sets)

1 Power Snatch + 1 Snatch

Sets 1-2 @ 70-75%

Sets 3-4 @ 75-80%

Sets 5-6 @ 80-85%

Followed by…

Every 2 Minutes for 12 Minutes (6 Sets)

Back Squat

Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 80%

Set 3: 1 Rep @ 85%

Set 4: 3 Reps @ 80%

Set 5: 2 Reps @ 85%

Set 6: 1 Rep @ 90%

WOD- 12 Min Cap

3 Rounds For time:

10 Dumbbell Power Clean 50/35 x 2

15 Dumbbell Push Jerks 50/35 x 2

50 Double Unders

or

18.2 Repeat

Post WOD-

3 Rounds

4-3-2-1

Ring Dips

Bar Dips

*Perform a MU to start each round of ring dips

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