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Wednesday 05.13.2020

POSTED ON May 12, 2020

Wednesday | 05.13.2020

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Warm Up:
5 good morning
5 empty bar back squats
5 snatch high pull
5 hang power snatch
Complete 3 sets
 
Foundation:
 
A. Every 2:00 x4
3 snatch high pull + + 3 power snatch + 3 hang power snatch
*Moderate weight concentrate on making the reps crisp and snappy. You will use the same weight for the entire EMOM.
 
WOD: 16min time Cap “Spider-Man”
 
RX (Level 1)
15 push ups
100m run
10 rounds for time
Intermediate (Level 2)
12 hand release push ups
100m run
10 rounds for time
 
Beginner (Level 3)
10 push ups from knees hand release
100m run
10 rounds for time
 
ROMWOD:
1min seal
2min shoulder T L/R
1min puppy dog
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