WOD 210225 - THURSDAY

WARM UP


Coach Stretch

T-Spine Rotation / Lat Stretch

3:00 Bike or Row

-then-

3 RDS - Barbell Only

3 Muscle Snatch

3 BtN Shoulder Press

3 OHS3 Snatch Balance

3 Hang Snatch

 

Skill / Strength


5 Sets

1 Power Snatch + 3 OHS

75% of 1RM Pwr Snatch

warm-up to your working weight before beginning sets

 

WOD


16 EMOM (4 rounds)

1: 14/11 Cal Row or 12/9 Cal Bike

2: 20 Pull Ups / Ring Rows

3: 25 HR Push Ups + Max Hollow Rocks

4: Rest

 

Post WOD Accessory


3 Sets

20 sec L-Sit Hold on Rings



83 views0 comments

Recent Posts

See All

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