Sat 9/21/2013 WOD
Warm up
600 Meter med ball Run
In a running clock of 15 Mins
W a PVC Pipe
3 sets of
10 Pass throughs
10 Over Head squats
Then
2 sets of
10 Ball Slams (blue slam ball)
10 Spider mans
10 Supermans
10 wall Balls (no weight listed)
Snatch progression
Strength/Skill
Level 1 (Fitness)
EMOM For 10 Mins
Even Min 4 Hang power Snatches (55/35)
Odd min 4 Thrusters same weight
Level 2 ( Performance)
EMOM for 10 Mins
Even 4 Power Snatches 75/55
Odd 4 Thrusters 75/55
Training (Met-Con)
IN TEAMS OF 2
5 Min AMRAP
Partner ladder
3-6-9-12-15-18…
LEVEL 1 (Fitness)
Plate ground to over Head (45/25)
Level 2 (PERFORMANCE)
3-6-9-12-15-18
single arm KB SNATCHES
3 Mins rest
5 Min AmRAP
Divide up work amongst team evenly
Level 1 (Fitness)
30 Russian KB SWINGS (53/35)
20 Ball Slams (Blue heavy slam ball)
Level 2 (Performance)
30 American KB swings (53/35)
20 Ball Slams (Blue heavy slam ball)
2013 09 20