WOD

091520

By September 14, 2020 No Comments
Tuesday, September 15

WOD

Warm-up:
5 DSC
10 Spiderman lunges
10 Halo (5 each direction)
10 Snatch grip high pull (PVC or barbell)
8 Muscle snatch
6 OHS
4 Power snatch
10 Burpee

A) Double Under Practice:
:20 Power jump
:20 Rest
:20 Penguin jump
:20 Rest
:20 Wrist work w/ rope at side L
:20 Wrist work w/ rope at side R
:20 Rest
:20 SU-SU-SU-DU…
Continue removing a SU every :20 until you are doing consecutive DU’s (see below)
:20 SU-SU-DU…
:20 SU-DU…
:20 DU-DU…
:20 Rest
then
2 minutes max DU or TU

B) For Time:
21-15-9 T2B
21-15-9 Hang Power Snatch (95/65#)
150m Med ball run after each set of snatch
*12 minute cap

Home WOD/Zoom:
A) Same as above

B) For time:
21-15-9 T2B or 35-25-20 V-up
21-15-9 HPS (95/65#) or 30-20-10 Hang DB snatch (50/35#)
Odd object run after each set of snatch

Mobility:
1:00 Couch Stretch

HAPPY BIRTHDAY AMANDA VARMA!

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