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WODs

WOD [A]

Power Snatch : 1x1

Power Snatch 1x1 Use the heaviest weight you can for the set.

Build to a heavy single.

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WOD [B] Isabel

Isabel

For time: 30 Snatches, 135/95 lbs Use 95 lbs, 65 lbs or broomstick as needed.

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COMP [A]

Every 1 min for 12 mins: Clean & Jerk

1 Clean & Jerk, pick load Every 1 min for 12 mins.

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COMP [B]

Row : 4x 250 m, rest 30 secs

Each for time: Row: 4x 250 m Rest 30 secs between efforts.

Complete as: 250 m- damper 10 Rest 30 secs 250 m- damper 8 Rest 30 secs 250 m- damper 4 Rest 30 secs 250 m- damper 2

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TEENS [A]

Deadlift : 3-3-3-3-3

Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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TEENS [B]

AMReps 7 mins (1,2,3,...): Shuttle Runs and Push-ups

As many reps as possible in 7 mins of: 1 Shuttle Run, 5 m 1 Push-up 2 Shuttle Runs, 5 m 2 Push-ups 3 Shuttle Runs, 5 m 3 Push-ups ... Continue adding 1 rep each round to each movement until time expires.

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Warmup - 20/5/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Stretch Calves Pass-Throughs OH Squat x 10 Burgener Warmup & Skill Transfer Exercises Down & Finish x 3 Elbows High & Outside x 3 Muscle Snatch x 3 2” 4” 6” Snatch Lands x 3 Snatch Drop x 3 Snatch Push Press x 3 OH Squat x 3 Heaving Snatch Balance x 3 Drop Snatch x 3 Snatch Balance x 3 Then … Snatch Pull to Toes x 3 Hang Power Snatch x 3 Power Snatch x 3 Snatch Position Drills under light load – Snatch Balance + High Hang Snatch + Hang Snatch x 3 – Pause Snatch + Snatch x 3 Then; [A] 15 mins to post a heavy Power Snatch

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