Menu Close

Friday 21/02/20

Friday 21/02/20

A. WARM-UP x3

-x10 PVC shoulders

-x10+x10 leg swings

-x10 side lunges

-x10 PVC OH squats

-x20 PVC OH high knees

 

B. E1.5M FOR 6MINS

x2 OH squats (BOTC)

 

C. E1.5M FOR 12MINS

set1-3: x2 high hang snatch @70%

set4-6: x2 hang snatch @80%

set7-8: x1 snatch @90%

 

D. WOD – FOR TIME

10 snatches (Sc: 25/15kg, Sc2: 20/10kg, Beg: 15/7kg)

10 burpees OTB

8 snatches (Sc: 40/25kg, Sc2: 25/15kg, Beg: 20/12kg)

10 burpees OTB

6 snatches (Sc: 45/30kg, Sc2: 30/20kg, Beg: 25/15kg)

10 burpees OTB

4 snatches (Sc: 50/35kg, Sc2: 35/25kg, Beg: 30/17kg)

10 burpees OTB

2 snatches (Sc: 55/40kg, Sc: 40/30kg, Beg: 35/20kg)

10 burpees OTB

 

Time cap: 15mins

 

 

METCON

A. WARM-UP x3

-x10+x10 arm circles

-x10+x10 leg swings

-x10 side lunges

-x10 squats

 

B. EMOM FOR 8MINS

min1: x8+x8 split squats with DBs

min2: x15+x15 banded side steps

 

C. WOD – FOR TIME

10cal row or ski

10 DB snatch

20cal row or ski

20 DB snatch

30cal row or ski

30 DB snatch

40cal row or ski

40 DB snatch

50cal row or ski

50 DB snatch

 

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.