Friday, July 1st WOD

Warm up:  2x400m jog, 10 air squats, ring rows, push ups and sit ups

BB work:  

  1. Power snatch 5x3 at 60%

  2. Overhead squat 4x2 at 85%

 

LV. A Conditioning:  For time

-800m run

-15 Power snatch 75/55

-30 Pistols

-30 T2B

-15 Thrusters 75/55

-30 Pull ups

-30 HSPU

-15 GTO 75/55

-800m run

This workout has a 25 minute time cap

 

LV. B Conditioning:  For time

-800m run

-15 Power snatch 75/55, 65/45

-30 Banded pistols

-30 T2B (sub hanging knee)

-15 Thrusters

-30 Pull ups (sub banded)

-30 HSPU (sub push ups)

-15 GTO

-800m run

This workout has a 25 minute time cap

 

LV. C Conditioning:  For time

-600m run

-15 Power snatch 75/55, 65/45, 55/35

-30 Banded pistols

-30 T2B (sub hanging knee)

-15 Thrusters

-30 Pull ups (sub banded)

-30 Push ups

-15 GTO

-600m run

 

This workout has a 25 minute time cap

 
Nick ProhaskaComment