SATURDAY 8-31-19

 

 

WARM UP

1x

30 Seconds Inchworm

30 Seconds Samson Stretc

30 Seconds Lunge w instep

2 Rounds: 

200 Meter Row 

20 Lateral Box Step-ups (10 Each Side) 

20 Single Arm Dumbbell Muscle snatch  (10 Each Side)

 

 

 

Warm Up  build weight over the Rounds start with an empty barbell

Each Partner: 

3 Calorie Row 

3 Box Jump Overs 

3 Power Snatches 

1 Rope Climbs  

 

 

 

WOD

30 min cap

Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row

 

 

(Individual Version)

For Time: 

30/21 Calorie Row

30 Box Jump Overs (24/20) 

30 Power Snatches (95/65)

5 Rope Climbs (15′) 

30 Power Snatches (75/55)

30 Box Jump Overs (24/20) 

30/21 Calorie Row

 

STIMULUS

• One athlete works at a time in this big down and back chipper workout

• There is a 30 minute cap on this workout

• Note that the power snatch weight decreases in the second round

• The first round weight should be something you can string together sets of 7-10 during the workout

• The second round weight should be something you can string together sets of 10-15 during the workout

• Use one bar and change the weights for the second round

• For mixed teams:

   * 2 Girls, 1 Guy: 80 Calories

   * 2 Guys, 1 Girl: 90 Calories

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