Tuesday April 17th, 2018
Comments: 0
Category: WOD

Tuesday April 17th, 2018

Warm up-

30 Cals

8/8 Spiderman Lunges

10/10 Lateral Lunges

Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)

10/10 Arm Circles (forward/backward)

10/10 Arm Pretzels

10/10 Shoulder Rolls (forward/backward)

10/10 Wrist Circles

Then…

1) 5 Dip and Drive

2) 5 Dip Drive Elbows High

3) 5 Muscle Snatch

4) 5 Overhead Squat

5) 5 Overhead Squat Lands

6) 5 Snatch Balance

7) 3 High Hang Snatch

8) 3 Mid Thigh Snatch

9) 3 Snatch

*PVC or Empty BB, then build for starting weight for skill

Skill-

Every 1:30 seconds x 7 sets:

3 Position snatch

*High Hang, Mid Thigh, Floor

*All Reps should be squat snatches, build over the course of 7 sets

WOD-

Squatty “Isabel”

For time:

30 Squat snatches 135/95

*Choose weight that you can at least hit for 5 Reps in the first minute

Post WOD-

150x AB-mat sit ups

1:00 Couch Stretch R/L

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