Thursday, January 17, 2019

(OlyNastics)
WOD Review:

Warm up all together: 60 sec bike, 30 sec PVC pass thru then 3x: 5 BB snatch balance, 5 BB good mornings, 5 BB hang power snatch, 5 BB OHS, 5 BB squat snatch, 5 knees to chest

SOD

15 min to superset sets of:
3^ BB Snatch balance (Fitness: 4 pole KB/DB waiters carry / arm)
10-15 GHD hip extensions

WOD 1

AMRAP 5:
12/9 cal Bike (Row if needed/same cals)
9 Power snatch (95/65) (50+ 65/45) (Fitness: DB snatch)
6 T2B (Fitness: Ab wheel roll-outs)
Rest 3 Minutes

WOD 2

AMRAP 5:
12/9 cal Bike
7 Hang squat snatch (115/75) (50+ 75/55)
5 T2B
Rest 3 Minutes

WOD 3

AMRAP 5:
12/9 cal Bike
5 Squat snatch (135/85) (50+ 85/65)
4 T2B

(3 individuals scores, total of 15 min)

If modifying the snatch weight, start at a weight where you can still build in weight across the three sets. This is for both the BB or the DB options.