WOD Wednesday October 3rd

Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8

Every 2 minutes for 32 minutes:

Rounds 1 – 4:

2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 5 – 8:

1 Power snatch (heavier) + 10 Handstand pushups + 5 Box jumps

Rounds 9 – 12:

1 Snatch + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 13 – 16:

1 Snatch ( heavier ) + 10 Handstand pushups + Box jumps

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WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5

  1. Every 30 seconds for 12 sets: 1 Power snatch

2. Every 40 seconds for 10 sets: 1 Snatch

3. Every 50 seconds for 8 sets: The right # of toes to bar

4. Every 60 seconds for 6 sets: The right # of Muscle ups

5. Every 70 seconds for 4 sets: 20 Lateral bar jumps