Tuesday’s WOD

Warm-up:
COS
Quardruped Rockback Breathing
4 Sets of 4 Breaths

Buy-In:
3 Sets:
10 Snatch Grip RDL
10 Snatch Grip Behind-the-Neck Press
5 Front Foot Elevated Half Kneeling OH Split Squats/Side

Strength:
Snatch 72.5%x2, 77,5%x2, 82.5%x2x3-4

WOD:
Teams of 3, Complete the following in order for time:
Row 300 Calories
300 WallBalls (20/14)

Posted in WOD |

Friday’s WOD

Buy In:
3 Sets:
250m Row
8 Half Kneeling Press/Side
16 Hollow Rocks

Spend 4 minutes accumulating 20 total reps
(10 per side) practicing single leg hip hinges

Strength:
Push Press 4×4
Same Weight as Last Weeks 5×6

WOD:
3:00/2:00/1:00 for Total Reps:
Row (Calories)
Hang Power Clean, 135/95
Burpee

Posted in WOD |