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190209

Workout Of the Day

ROOKIE / ALL LEVELS

A.
”Bird Box”
For Time:
100/70 Calorie Row
75 Box Jump Overs
50 Power Snatches
75 Pull Ups
50 Power Snatches
75 Box Jump Overs
100/70 Calorie Row

*In teams of 3, only one person working at a time, share as needed.

INTERMEDIATE

Choose one of the following:

A.
16.3
Complete as many rounds and reps as possible in 7 min. of:
10 Power Snatches (75/55 lb.)
3 Bar Muscle-ups

or,

B.
18.4
For time:
21 Deadlifts (225/155 lb.)
21 HSPU
15 Deadlifts (225/155 lb.)
15 HSPU
9 Deadlifts (225/155 lb.)
9 HSPU
21 Deadlifts (315/205 lb.)
50-ft. Handstand Walk
15 Deadlifts (315/205 lb.)
50-ft. Handstand Walk
*9-min. time cap

SAT-ELITE 

Snatch skills – 25 minutes
Work up to the working weight.
Try to find your heavy “beautiful” squat snatch of the day.
It doesn’t have to be a PR

 

WOD 1

E2MOM – 12 minutes (6 rounds)
Snatch complex @80% of today’s heaviest snatch
Snatch pull + hang squat snatch + squat snatch

 

WOD 2
Time Cap 18 min
Team of 2

3 rounds of
10m handstand walk
20 Partner Deadlift 180/150/110 (MM/MF/FF)
30 Handstand push up (non-working athlete handstand hold)
40 box jump over

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February 9th, 2019|WOD|