Wednesday March 23rd WOD

Warm up:  Partner jog (5 minutes) followed by PVC drills for mobility

-Burgener warm up

 

 

LV. A and B Strength:  Snatch

-Every 90 seconds for 9 minutes perform 1 Snatch + 1 OHS

-Start at roughly 50% of current 1RM snatch

-Increase weight each set

-Build 12-15 minutes prior

 

LV. C Strength:  Power snatch technique

-10 minute technique and light build followed by

-5x5 OHS from the rig

 

LV. A Conditioning:  For time

-500m row

-200 yard Farmers carry 70/53lbs

-500m row

-100 yard sled push at 1.5x BW

-500m row

-40 HSPU

 

LV. B Conditioning:  For time

-500m row

-20 HSPU

-500m row

-200 yard Farmers carry 53/35lbs

-500m row

-100 yard sled push at 1.5x BW

 

LV. C Conditioning:  For time

-500m row

-200 yard Farmers carry 40/20lbs

-500m row

-30 Push press 55/35lbs

-500m row

-100 yard sled push at 1.5x BW

 

Post:  400m walk + foam rol

Nick ProhaskaComment