WOD, Jan 31
WARM-UP
400 meter Run
12 Squats
12 Reverse Lunges
12 Toe Reaches
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 HR Push-Ups
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs
WOD REHEARSAL
200 Meter Run
6 Alt DB Snatch
15 Double-Unders
6 BOTDB
WOD
190119J
For Time:
800 Meter Run, then:
10 Rounds of:
8 Alt DB Snatch, #50/35
30 Double-Unders
8 BOTDB
Then:
800 Meter Run
(40 Min Time Cap)
OLY WK3 DAY4
WORKOUT
Hang Power Snatch + Snatch (mid-thigh) – 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1
Hang Snatch High-Pull (knee) – 75%x3x3
Back Squat – 70%x3x4