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WOD

WOD

By Coach Lunney | In WOD's | on April 3, 2018

WORKOUT
AMRAP x 5 MINUTES
Max Wall Ball (20/14)

-rest 2:30-

AMRAP x 5 MINUTES
Max Calorie Row

-rest 2:30-

AMRAP x 5 MINUTES
Max Power Snatch (135/95

 

 

COMPETE:

A. CONDITIONING
EMOM x 30 Minutes
1st: 10-15 Burpees
2nd: 50-75 DU
3rd: :50 EZ Bike

B. WOD

C. BIAS WORK:
STRENGTH
Snatch
Warm-up
EMOM x 5 (with empty BB)
7 Perfect OHS

Rest 1 min

EMOM x 8 (with empty BB)
3 Position Snatch (2 times through each minute)

Rest 2 min

3×3 Two position snatch @40%
3×2 Hang snatch @50%

Main set

Snatch pull + hang Snatch + OHS
2.1.1×5 @70%

rest as needed between sets

GYMNASTICS
4 sets
8 Incline DB bench (31×1)
Rest 1 min
8 Bent over rows barbell rows (31×1)
Rest 1 min

CONDITIONING
AMRAP x 60 min (4 hour pace)
20 Cal Bike
20 Box Step-ups
1 min plank
100 single unders
1 min farmers carry (light)
400m Run

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