TUESDAY 8-9-16

WARM UP 3X
100 m run
10 SHPT
10 Jumping squats
10 Mountain Climbers
30 sec Pigeon each leg
30 Sec Shoulder stretch

SNATCH barbell Warm Up

WOD

WITH A RUNNING CLOCK
At 0-7 min
A)
7 Min AMRAP

-1X 25 M Shuttle sprint
-1X 25 M Left arm KB CARRY (Heavy)
-1 x 25 m SHUTTLE SPRINT
-1X 25 M Right Arm KB Carry
*SCORE =1 ROUND
**5 MIN REST**
At 12 MIN
B)
6 MIN AMRAP TO FIND YOUR 2RM HANG SNATCH
*(without dropping the bar)

SCORE IS ROUNDS AND REPS FOR (A) & (B)WEIGHT OF 2RM Hang Snatch

POST WOD
3 Max Effort L-SIT HOLD

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s