TODAY’S W.O.D:

8:00 am: Strength 101 – Snatch Complex

A. Two rounds of: 10 meter/each, Overhead Duck Walk (snatch grip) + Bear Crawl + Crab Walk + Shoulder dislocates while Duck walking
B. 7 sets of the following sequence:      1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch = 1 set.      The barbell does not rest on the ground until the 7 sets are completed, not even to re-grip.      5 total rounds. (7 sets = 1 round) *Compare to 04/12/16.

9:00 am Class:

A. Kettlebell Swings (KBS) 50lb. and Box Jumps (BJ) 24”.
     Complete the following sequence for time.
     30 KBS/3 BJ
     27 KBS/6 BJ
     24 KBS/9 BJ
     21 KBS/12 BJ
     18 KBS/15 BJ
     15 KBS/18 BJ
     12 KBS/21 BJ
     9 KBS/24 BJ
     6 KBS/27 BJ
     3 KBS/30 BJ
*Compare to 05/29/13.

Post loads and time to Members Area or comments.

Phil W

Phil W

Comment