Friday, September 20th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Snatch Complex (no percentage, working up to heavy weight with focus on form)

*SHOULD BE Squat snatch, but most important is to catch in a good position

1 Hip Snatch

1 Hang Snatch

1 Full Snatch

Conditioning

For Time:

100 Double Unders

15 Hang Squat Snatch  Rx+ 155/105     Rx 135/95     Int 115/75     Scaled 95/65

75 DU

10 Hang Squat Snatch

50 DU

5 Hang Squat Snatch

Extra Credit

  1.  2 build up 100 m Runs warm up
    100 m x 6
    2 minutes rest
  2. Max Set (go to failure)
    every 3 minutes for 15 minutes
    Ring Dips w/ 2 second descent, 1 second pause

Bootcamp

AMRAP 20

5 Pull ups

10 Push Ups

15 air Squat

20 Calorie row

Cool down: 5 minutes stretch

 

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