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WOD

WOD

By Coach Lunney | In WOD's | on August 11, 2017

** TEAM WOD Tomorrow @ 9 AM!!

Strength: Power Snatch

EMOM x 10

2 reps @ 70% of 1 rep max snatch

“Amanda .45” (20 min cap)

13-11-9-7-5 reps for time of:
Muscle-ups

Squat Snatch 135/95

Scale option (Power Snatch)

13-11-9-7-5

CTB Pull-ups/pull-ups/ring or bar rows

Ring/Box dips

(Rep scheme for pullup/dip sub would look like

  • 13/13 11/11 9/9 7/7 5/5)

Additional work:

EMOMx10

Even minute: 6-8 barbell row

Odd minute: 1 Muscle Clean + Push Press

  • heavy

Tabata (alt movements)

  • :20 work :10 rest x8 rounds

Tuck ups

Supermans

For time:

Row – 2k

Bike – 3 miles

Run – 1 mile

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