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8/4/2017-Workout of the Day

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Friday 8/4/2017

Warm-up: 4 Sets:
5 Muscle Snatch from Hip
5 Power Snatch from Knee
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Balance

 Start with two sets with empty bar. Add a small amount of weight to each set after that.

Strength: 15 Minutes
Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance- Build to heavy

 

WOD: For Time: TIMECAP: 10:00
Level 3/2/1
27-21-15-9/21-18-12-6/ 18-15-9-3
Row Calories
Wall Ball, 20/14, 14/10

Extra Work: For Time: TIMECAP: 6:00
21 Thrusters, 115#/75#
15 Thrusters, 155#/105#
9 Thrusters, 185#/115#

Set 1:  should be able to complete in no more than two sets with a short break. Scale load accordingly.
Set 2:  should be able to complete in no more than three sets with a short break. Scale load accordingly.
Set 3:  should be able to complete in no more than three sets with a short break. Scale load accordingly.