Tuesday, June 26, 2018

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(Competition / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 20 sec wall squats, 20 sec WB, 20 sec snatch grip PVC hang high pull, 20 sec hang power snatch, 20 sec OHS, 5 BB power snatch, 5 BB squat snatch

SOD

In 15 min, build to a heavy Snatch (power or squat)

WOD 

For time: (18 min cap)
3 Rounds of:
20 WB (20/14) (10/9) (50+ 14/10 & 10/9)
10 Snatches (using 50% of your SOD snatch wt)

Then

3 Rounds of:
15 WB
6 Snatches (using 65% of your SOD snatch wt)

Then

3 Rounds of:
10 WB
2 Snatches (using 80% of your SOD snatch wt)

Post WOD Ball mash: upper and lower body.