Saturday 9 AM. 3-

Warm up

2-3 Sets

10 Calorie Row

10 PVC Pass Throughs

10 Pausing PVC Overhead Squats (2 Seconds in Bottom)

2-3 Sets

5 Walkouts

10 PVC Sotts Press

20 Straight Leg Swings (10 Each Side)

WOD Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (95/65)

75/50 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

25 Power Snatches (135/95)

25/20 Calorie Row

15 Rope Climbs (15′)

25 Power Snatches (135/95)

25/20 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

75 Power Snatches (95/65)

75/50 Calorie Row

• In this teams of 3 workout, one athlete works at a time while the others rest

• You can split up the listed reps however you see fit

• There is a 30 minute time cap

• If you hit the cap, put 30:00 as your score and put total reps completed in the notes section

Individual

For Time (30 Minute Cap):

15 Power Snatches (95/65)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

9 Power Snatches (135/95)

500/400 Meter Row

9 Rope Climbs (15′)

9 Power Snatches (135/95)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

15 Power Snatches (95/65)

500/400 Meter Row

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 )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.