top of page

PARTNER WOD 210130 - SATURDAY

WARM UP

Coach Stretch

Shoulder and Squat Mobility


2 RDS

8 Sotts Press

10 Sumo Stance Good Morning

8 Glute Bridges

10 Hanging Flutter Kicks

100m Run


 

Skill / Strength


4 SETS

Snatch Technique

2 Snatch Grip BtN Push Jerk

1 OHS

*Focus on Technique and speed under bar

*Light Loads


Super set:

20s L-Sit hold on Rings

Modification: 20s leg lift over object


 

Partner WOD


FOR TIME


Split reps w/ Partner, one person works at a time.

Must complete one movement before moving to the next


60 Hang Power Snatch, 95/65#

30 Bar Facing Burpee


40 OHS, 115/85#

20 Bar Facing Burpee


20 Snatch, 135/95#

10 Bar Facing Burpee


TC: 20 MINS

50 views0 comments

Recent Posts

See All

WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

bottom of page