Tuesday, February 06, 2018

2018-02-07 WOD


Different skill work for your snatches tomorrow! Make it look JUST like how it's demonstrated in the video! Bonus points if you can copy his haircut and beard too!


Wonder Woman Cycle Week 9

No Hook No Foot Snatch:
...5x2 at 80% of 1RM Snatch
Record heaviest load.


3 RFT:
...15 Overhead Squat (95/65#)
...15 Burpees over Bar
...15 Toes to Bar
...15 Kettlebell Swing (53/35#)
Time cap of 14 minutes. Record time.


COMPETITORS

No Hook No Foot Snatch:
...5x2 at 80% of 1RM Snatch
Record heaviest load.


3 RFT:
...15 Overhead Squat (135/95#)
...15 Burpees over Bar
...15 Toes to Bar
...15 Kettlebell Swing (70/53#)
Time cap of 14 minutes. Record time.


3 Sets
...15 Second Contralateral Ring Row Hold Left
...15 Second Contralateral Ring Row Hold Right
...ME Hanging L-Hold
...ME Hanging h-Hold


HS Walk Practice
6 Rounds:
...Max effort freestanding HS hold
...Rest 30 seconds (between attempts)
Post total time after 6 rounds. If you can't do freestanding, 3 rounds held against a wall.

No comments:

Post a Comment