Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups For time: 500 Meter run 10 Hang Power snatches 50 Double unders 8 Hang Power Snatches 40 Double unders 6 Hang Power snatches 30 Double unders 4 Hang Power snatches 20 Double unders 2 Hang Power snatches 10 Double undersContinue reading “WOD Wednesday December 9th”
Tag Archives: power snatch
WOD Wednesday November 25th
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”
WOD Wednesday October 14th
Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar
WOD Friday September 18th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 2 Pendlay Row x 8 2. For time: 10 Power snatches 100 Double unders 10 Snatches
WOD Tuesday September 8th
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”
WOD Monday August 24th
Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 25 Overhead squats @ 95 / 63 25 Pullups 25 Overhead squats @ 75 / 53 25 Pullups
WOD Monday August 17th
Warm up: Dynamic mobility / Empty bar work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 50, 40, 30, 20, 10 Pushups Sit ups 20 Calorie row or bike or 200 meter run before each set of pushups
WOD Monday August 10th
Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run
WOD Monday August 3rd
Warm up: Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. 20, 15, 10, 5 reps for time: Overhead squats @ 75 / 53 Bar facing burpees
WOD Wednesday July 15th
“MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 165 (each snatch is followed by 1 overheadContinue reading “WOD Wednesday July 15th”
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