Friday, July 8th WOD

Warm up:  500m row + 10 lunges, ring rows, dips and GHD sit ups

-Burgener warm up

 

BB work:  Snatch 5x3 at 70%

Build then EMOM

 

LV. A Conditioning:  6 minute AMRAP

-5 Power snatches 115/75lbs

-10 Toes to bar

-15 Wall balls 20/14lbs, 10/9’

Rest 5 minutes then complete

-40 Burpees to a plate

-30 Overhead squats 115/75lbs

-20 Chest to bar pull ups

LV. B Conditioning:  6 minute AMRAP

-5 Power snatches 115/75, 95/65lbs

-10 Toes to bar (sub hanging knees)

-15 Wall balls 20/14lbs, 10/9’

Rest 5 minutes then complete

-40 Burpees to a plate

-30 Overhead squats 115/75, 95/65lbs

-20 Chest to bar pull ups, sub regular pull ups

LV. C Conditioning:  6 minute AMRAP

-5 Power snatches 95/65, 75/45lbs

-10 Hanging knees

-15 Wall balls 14/10lbs, 9’

Rest 5 minutes then complete

-40 Burpees to a plate

-30 Overhead squats 95/65, 75/45lbs

-20 Pull ups, sub banded pull ups

Post:  200m walk

Nick ProhaskaComment