Monday, June 10, 2019

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Warm Up:

2 min Row

15 PVC Passthrough

10 PVC Around The World

10 PVC Good Morning

10 PVC Overhead Lunges (per leg)

10 Kip Swings

10 PVC Overhead Wall Squats

5 Empty BB Hang Power Snatches

5 Empty BB Overhead Squats


SOD: (20 mins)

6x3^ Squat Snatch

(Fitness: 3x10 AKBS, 3x10 Goblet Squats)


WOD: (14 mins)

Every 2 mins for 7 sets

4 T2B (Fitness/Mod: K2C)

2 Bar MU/Jumping Bar MU (Fitness: Elevated Ring Rows)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

(weight = athlete's choice, increase weight as desired)

(Fitness: 3 Alt. DB Snatch per arm)

(All movements done consecutively in 2 min window)


Post WOD:

Tabata V-Ups