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Saturday 05.16.2020

POSTED ON May 16, 2020

Saturday | 05.16.2020

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Coach/Class Notes: Today’s workout volume will be very tough on athletes. Make sure the Metcon/WOD is the focus for today. You will need to utlize the Warm Up as if its a “WOD-UP.” It says complete 5 sets which should be done with all the skill work.
 
Warm Up:
10 groiners 5/5
10 lemon squeeze
5 hollow to arch kips
5 muscle Snatch
Complete 5 sets
 
WOD: RX (Level 1)
45 burpees over bar
30 hang power snatch 95/65
15 pull ups
30 burpees over bar
20 hang power snatch 95/65
10 pull ups
20 burpees over bar
10 hang power snatch 95/65
5 pull ups
For Time
Intermediate (Level 2)
45 burpees over bar
30 hang power snatch 75/55
15 pull ups
30 burpees over bar
20 hang power snatch 75/55
10 pull ups
20 burpees over bar
10 hang power snatch 75/55
5 pull ups
For Time
 
Beginner (Level 3)
45 burpees over bar
30 hang power snatch 55/35
15 jumping pull ups
30 burpees over bar
20 hang power snatch 55/35
10 jumping pull ups
20 burpees over bar
10 hang power snatch 55/35
5 jumping pull ups
 
For Time WOD 2:
4 rounds for Quality
15 dual dumbbell curl
15 tricep banded push down
20 flutter kicks
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