Warm up: 2 minutes on a thing / Empty barbell work Every Minute on the minute for 16 Minutes: Odds: 2 Power snatches Evens: 8 – 12 Wallballs Directly into: Every Minute on the minute for 16 Minutes: Odds: 1 Power snatch + Hang Snatch Evens: 6 – 10 Reverse Burpees
Tag Archives: power snatch
WOD Saturday July 4th
Two Hero’s Today guys: “Up Down’s” 12 Minute AMPAP: 40 Meter sprint 2 Burpees 40 Meter sprint 4 Burpees 40 Meter sprint 6 Burpees Etc… Wear a vest if you have one CPL Timothy M Shea 25 August 2005 At the 20 Minute Mark “Randy” For Time: 75 Power snatches @ 75 / 53Continue reading “WOD Saturday July 4th”
WOD Thursday June 18th
Warm up: 2 minutes of jump rope / 20 step ups / 10 Toy soldiers Front squat: 4 x 3 @ 80% 2. Every minute on the minute for 16 minutes: Odds: 1 Snatch or power snatch Evens: 8 – 12 Box jump overs
WOD Wednesday June 2nd
Warm up: Empty barbell work Ride a thing for 30 minutes * Every minute hop off and do: First 15 Minutes 1 power snatch Second 15 minutes: 1 snatch *Cruise on the implement but give yourself a goal to reach by the end of the 30 minutes. *Don’t punk out on the weight of theContinue reading “WOD Wednesday June 2nd”
WOD Wednesday May 27th
Warm up: Empty barbell work Every minute on the minute for 16 minutes Odds: 12 Box jumps / 1 Power snatch Evens: 8 Box jumps / 2 Power snatches Rest 4 minutes Every minute on the minute for 16 minutes: Odds: 1 Power snatch Evens: Choice of Handstand pushup / Muscle up / Pistol Roots.Continue reading “WOD Wednesday May 27th”
WOD Wednesday May 6th
Warm up: Empty bar work For time: 10 Power snatches @ kinda heavy 10 Snatches @ Heavier 10 Power clean and jerks @ Heavier 10 Cleans @ heaviest * Every 90 seconds beginning @ 0:00 do 5 Burpees
WOD Thursday April 30th
Warm up: Band pull aparts / Supermans Row: 4 x 12 2. As many rounds as possible in 16 Minutes of: 12 Overhead squats 4 Wall climbs 12 Power snatch 4 Wall climbs
WOD Monday February 24th
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 2 Evens: Power snatch x 1 2. For time: 20 Wollymockers 20 Strict presses @ heavy enough to be annoying.
WOD Tuesday February 4th
Warm up: 2 Rounds: 6 Hang muscle snatch / 6 Heaving snatch balance / 6 Overhead squats Every 45 seconds for 8 sets: 1 Power snatch 2. Every minute for 8 sets: 1 Hang Snatch 3. 5 Rounds for time: 10 Pullups 15 Wallballs
WOD Thursday December 19th
Warm up: 20 burpees Every minute on the minute for 16 minutes: Minute 1: Seated Strict press x 5 Minute 2: Swimming frog x 10 2. For time: 12 Power snatches 24 GHD sit ups 12 Snatches
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