WOD – Sun, Apr 16
Warm Up
SPECIFIC WARMUP
HANG POWER SNATCH
5 dip and jump shrugs
5 hang muscle snatches
5 hang powersnatches
5 hang powersnatches
Hang Power Snatch (EMOM 7:
7×2 high hang power snatches
– Build to a heavy set of 2 reps.)
7×2 high hang power snatches
– Build to a heavy set of 2 reps.)
WOD PRIMER
1 set:
3 hang power snatches (workout weight)
8/10-calorie row
3 hang power snatches (workout weight)
041623 WOD (Time)
RX
10 rounds for time:
8/10-calorie row
3 hang power snatches (105/155 lb)
INTERMEDIATE
10 rounds for time:
8/10-calorie row
3 hang power snatches (95/135 lb)
BEGINNER
10 rounds for time:
6/8-calorie row
3 hang power snatches (65/95 lb)
INTENDED STIMULUS
9:00-15:00.
Rows done in :45 or less.
Unbroken hang snatches throughout the workout.
Moderate-to-heavy loading that can be done for 3 reps, but probably not 5 reps.
Cool Down
4-6 minutes bike flush
Accumulate:
30 PVC pass throughs
30 ATYTs (2.5-5 lb)
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass throughs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 push-ups