Monday, October 19, 2015

Tuesday - WOD 211 - Snatch This!



Group Warm up
In a Giant Square.....
From Rig 1 -> outside around the climbing wall -> back into the other room to Rig 1 -> then repeat for each movement.

Repeat 2 times
1. high knees
2. heel kicks
3. jogging
4. side shuffle
5. PVC Pipe OH Lunges

Strength/Skill
Beginners - Using a PVC pipe or empty bar - 5x5 OH Squat
Adv/Int - 5-5-5-5 OH Squat

Metcon
Buy in - 400 Meter Run

10 Burpee bar jump overs
1 Squat snatches 135/95
10 Burpee Bar jump overs
2 Squat Snatches
10 Burpee Bar Jump Overs
3 Squat Snatches
10 burpee bar jump overs
4 Squat Snatches
10 burpee bar jump overs
5 Squat Snatches

Cash out
400 Meter run

*Beginners do Power Snatches

No comments: