Wednesday January 27th WOD

Warm up:  5 minutes coach-led BW drills including jacks, high knees and lateral lunges

-Suicides

 

Strength:  Every 2 minutes perform:

-1 Snatch pull + 1 High hang snatch

-7 Total sets

 

LV A. Conditioning:  For time

5-4-3-2-1

-Hang Snatch 135/95, 115/75

-Deficit HSPU 4/2”

-Rest 2 minutes then perform

5-4-3-2-1

-Deadlift 315/215, 265/175

-Ring Muscle up (sub strict ring dips 1:2)

-Score includes total time

 

LV B. Conditioning:  For time

5-4-3-2-1

-Hang Snatch 115/75, 95/65

-HSPU (strict or kip, wall or inverted on box)

-Rest 2 minutes then perform

5-4-3-2-1

-Deadlift 265/175, 225/145

-Chest to bar pull ups (sub regular pull ups)

-Score is total time

 

LV C. Conditioning:  For time

5-4-3-2-1

-OHS 75/55, 55/35

-Ring rows

-Ab mat sit ups

-Rest 2 minutes then perform

5-4-3-2-1

-Deadlift 225/145, 185/115

-Burpee over the bar

-Score is total time

Nick ProhaskaComment