Friday 25/01/19

Friday 25/01/19

A. WARM-UP x3

-x10 PVC shoulders

-x10+x10 leg swings

-x10 floor hip openers + PVC OH press

-x5 PVC OH squats

-x20 high knees

 

B. E1.5M FOR 9MINS

x1 hang snatch +x1 snatch (BOTC)

 

C. WOD – “17.3” : FOR REPS

Prior to 8 minutes, 3 rounds of:

6 Chest-to-Bar Pull-Ups

6 Squat Snatches (RX:43/25, Sc: )

Then 3 rounds of:

7 Chest-to-Bar Pull-Ups

5 Squat Snatches (RX: 60/43, Sc: )

 

Prior to 12 minutes, 3 rounds of:

8 Chest-to-Bar Pull-Ups

4 Squat Snatches (RX: 83/60, Sc: )

 

* Prior to 16 minutes, 3 rounds of:

9 Chest-to-Bar Pull-Ups

3 Squat Snatches (102kg/70, Sc: )

 

Prior to 20 minutes, 3 rounds of:

10 Chest-to-Bar Pull-Ups

2 Squat Snatches (110kg/80, Sc: )

 

Prior to 24 minutes, 3 rounds of:

11 Chest-to-Bar Pull-Ups

1 Squat Snatch (RX: 120/83, Sc: )

 

If all reps are completed, time cap extends by 4 minutes.

 

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