WOD – Thu, Feb 2
This week starts 615p OLY on Monday's and Regular WOD at 615 on Thursdays.
Warm-up
Metcon (Time)
RX
5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.
INTERMEDIATE
5 rounds for time with a partner:
30 alternating DB snatches (35/50 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.
BEGINNER
5 rounds for time with a partner:
30 alternating DB snatches (10/15 lb)
20 box step overs (12/20 in)
– Resting partner holds the bottom of a ring row.
Post WOD
Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
AMRAP 5:
:20 plank hold
10 alternating jumping lunges
:20 hang from the pull-up bar
10 box jump-overs
Snatch Progressions
8 alternating DB deadlift
8 alternating DB deadlift + shrug
8 alternating DB deadlift + high pull
8 alternating DB snatches
2 sets:
6 alternating DB snatches (workout weight)
6 box jump-overs
– Each athlete performs 1 set.
– Partner hangs from the pull-up while the other partner works through the snatches and box jump-overs.