warm up
200m run x 3
then...
PVC snatch warm up
3 pass throughs
3 snatch balance
3 superman pulls to knee
3 superman to hit
3 superman to hit to chest
3 superman hit and drop
2x
Heel drill
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW
Olympic
Snatch from deficit board
80%x 1
85% x 1 x 5
Strength
high bar back squat
1 x 20 H.A.P (Heavy As Possible)
* set must be unbroken to count
*do not be afraid to fail
*bar must remain on back, once bar is racked set is over
Running
600m run
90 seconds rest
3x
11.1
AMRAP 10
30 double unders
15 power snatches (75lbs/55lbs)
POST ROUNDS AND EXTRA CREDIT TO COMMENTS
Peanut- 3 rds Rx
ReplyDeleteI have done this WOD before and everytime I do it, it never gets easier, but I did PR on it so I guess that means that I'm getting better! :)
Jack- 4 rds+ 34 Rx... PR!!!
2+10 (75#)
ReplyDeleteDid double unders with single skip in between.