WOD
Friday 03.13.2020
POSTED ON March 12, 2020
Friday | 03.13.2020
Warm Up:
5 muscle snatch
5/5 thorax rotation
50ft reverse lunge
:30 plank
X3
Strength:
A. Power Snatch 5 sets of 3 at 75-85%; rest 1-2min between
WOD: “Air Rider”
RX
30 Power Snatch 115/80
50 sit ups
20 Power Snatch 115/80
50 sit ups
10 Power Snatch 115/80
50 sit ups
For time
Intermediate
30 Power Snatch 95/65
50 sit ups
20 Power Snatch 95/65
50 sit ups
10 Power Snatch 95/65
50 sit ups
For time
*use two dumbbells
Beginner
30 Power Snatch 75/55
50 sit ups
20 Power Snatch 75/55
50 sit ups
10 Power Snatch 75/55
50 sit ups
For time
*use two dumbbells
WOD 2:
3 rounds
:60-:90 Bent knee hollow body hold
15 reverse barbell curls
10/10 side plank rotations
