Awesome day to "test" yourself in a tough WOD...
Easy Run for Warm-Up
Burgener Warm-Up with White Bar & 45#
12.2 Open WOD
AMRAP in 10min:
30 Snatches (75#/45#)
30 Snatches (135#/75#)
30 Snatches (165#/100#)
30 Snatches (210#/120#)
* You may only use one bar & you must change your own weights! Click week #2 tab HERE.
** Rep must start on ground, and finish in control standing erect (tall) with bar above head.
***Muscle Snatch, Power Snatch, Squat Snatch are all acceptable moves
Strength
AMRAP in 10min:
1 Push Press +
1 Push Jerk +
1 Split Jerk = 1 Rep
(155#/100#)
Auxiliary:
HOLD Paleo Chair for 10 min.
Val ~ 65 Snatch Reps!!! / 18
Des ~ #2 WOD for the day!!! / 100 Breathing Box Jumps / 12
tb ~ 61 Snatches / 15
WOD #1
For Time:
40-30-20-10
Wall Ball
Sit Ups
D/U
w/ 110m Run b/t sets (55m Down & Back)
Des ~ 14:36
JB ~ 14:30
Britt ~ 14:10
Val ~ 65 Snatch Reps!!! / 18
Des ~ #2 WOD for the day!!! / 100 Breathing Box Jumps / 12
tb ~ 61 Snatches / 15
WOD #1
For Time:
40-30-20-10
Wall Ball
Sit Ups
D/U
w/ 110m Run b/t sets (55m Down & Back)
Des ~ 14:36
JB ~ 14:30
Britt ~ 14:10
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