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Wednesday 05.20.2020

POSTED ON May 19, 2020

Wednesday | 05.20.2020

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Warm Up:
5 empty bar back squats
5 muscle snatch
5 power snatch
5 hang power snatch
X2-3 sets
 
Foundation: Every 1.30 min for 15 min (only logging the last 6)
A. 3 power snatch + 3 hang power snatch; increase weight if you feel good with the movements
 
WOD: “Nick Fury” 7min Clock
 
RX (Level 1)
30 Power Snatch 135/95
ME Wall Ball remaining time 20/14 10ft/9ft
Intermediate (Level 2)
30 Power Snatch 115/80
ME Wall Ball remaining time 20/10 9ft
 
Beginner (Level 3)
30 Power Snatch 75/55
ME Wall Ball remaining time 14/10 9ft/8ft
*Score total reps completed
 
ROMWOD: Complete 2-3 rounds
1min in hip rotation
10 Cossack Squats
10 alternating kettlebell windmills

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