Search

WOD18082020, TUESDAY



WARMUP

3 ROUNDS

30s on : 30s off

. Single under


3 rounds

20s on : 40s off

. Double under


TASK 1: WEIGHTLIFTING / SKILLS

A. Hang squat snatch / Double under

12 rounds, go every 90s

. 2 hang squat snatch @ build up

. 15 double unders or 20s practice Double under


TASK 2: CONDITIONING

18min AMRAP

. 3 power snatch 135 / 95 lb

. 24 air squats

. 200M Run


TASK 3: CORE

. Plank

Accumulate 5 mins -maintain with good Form or rest as you needed


302 views0 comments

Recent Posts

See All

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back