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WODs

1:

2x EMOM 5 mins: Halting Power Snatches and Snatch Pull + Snatch High Pull + Power Snatches

Every 1 min for 5 mins: 1 Halting Power Snatch, 50% 1RM 1 Halting Power Snatch, 55% 1RM 1 Halting Power Snatch, 60% 1RM 1 Halting Power Snatch, 60% 1RM 1 Halting Power Snatch, 60% 1RM -- then -- Every 1 min for 5 mins: Snatch Pull + Snatch High Pull + Power Snatch, 60% 1RM Snatch Pull + Snatch High Pull + Power Snatch, 65% 1RM Snatch Pull + Snatch High Pull + Power Snatch, 70% 1RM Snatch Pull + Snatch High Pull + Power Snatch, 70% 1RM Snatch Pull + Snatch High Pull + Power Snatch, 70% 1RM

Snatch Primer Halting Power Snatch- halt just off floor, knee level, pockets

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Open/Performance

AMRAP 15 mins: Hang Power Snatches, Double Unders, Overhead Squats and Row Calories

Complete as many rounds as possible in 15 mins of: 15 Hang Power Snatches, 95/65 lbs 60 Double Unders 15 Overhead Squats, 95/65 lbs 30/21 Row Calories

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Fitness

AMRAP 15 mins: Hang Power Snatches, Single Unders, Hang Power Snatches and Row Calories

Complete as many rounds as possible in 15 mins of: 15 Hang Power Snatches, 65/45 lbs 90 Single Unders 15 Hang Power Snatches, 65/45 lbs 30/21 Row Calories

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2:

Every 1 min for 5 mins: Power Snatch

1 Power Snatch, pick load Every 1 min for 5 mins.

Build to a heavy

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4:

3 RFT: Dumbbell Front Squats and Handstand Push-ups

3 rounds for time of: 21 Dumbbell Front Squats, 50/35 lbs 21 Handstand Push-ups

Stamina Builder

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Nothing assigned for January 21, 2019

Nothing assigned for January 21, 2019

Nothing assigned for January 21, 2019