Wednesday December 16th WOD

Warm up:  2 minute jump rope followed by 3 rounds:

-Farmer’s carry 53/35 (down and back)

-10 Lateral lunges, 10 ring rows, 10 push ups and 10 sit ups

-Finish with 2 minute jump rope (can be applied towards HC)


Mobility:  Wrist/Forearm, Banded lat/shoulder/tricep

Strength:  15 minutes to establish a 1RM Hang Snatch

-Focus on the 2nd pull

Skill:  Chest to bar pull ups/Pull ups

Conditioning:  For time

-30 Hang Power snatch 75/45

-30 Pull ups

-20 Hang Power snatch 95/65

-20 Chest to bar pull ups

-10 Hang Power snatch 115/75

-10 Bar muscle ups

Post:  500m row or 400m jog/walk + foam roll and stretc

Nick ProhaskaComment