WOD
Monday 01.07.2019
POSTED ON January 6, 2019
Monday | 01.07.2019
Warm Up: 10min
10 Groiners
10 Heidens
50ft Samson Lunge
5/5 Bottom of the Squat Thorax Rotation
5 Empty Bar Front Squats
x2-3 sets
Foundation: 12min
A. Front Squat 3-3-2-2-1-1-1-1; rest 2min between
*use a heavier weight then last week across all sets.
Metcon:
RX (Level 1)
100 Alt. Dumbbell Power Snatches 50/35
*Top of every min perform 5 Hand Release Burpees
(Do a bupree release the hands at the bottom just like the handrelease push up)
For Time
Intermediate (Level 2)
100 Alt. Dumbbell Power Snatches 35/20
*Top of every min perform 5 Hand Release Burpees
For Time
Beginner (Level 3)
100 Alt. Dumbbell Power Snatches 20/10
*Top of every min perform 5 Hand Release Burpees
For Time
Cool Down:
3 Rounds For Quality
:30/:30 Side Plank
5-8 Strict Toes 2 Bar / Strict Hanging Knee Raises
5/5 Thorax Rotation
