07/19/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Banded Lat Stretch :90 sec/side

2-3 Rounds:

5 Kip Swings

10 Barbell Good Morning

5 BTN Snatch Grip Press

10 Laying Leg Crossover

Skill Transfer Snatch x2

Weightlifting

Snatch (Every 1 min for 10 mins)

Weightlifting

Snatch Balance (3-3-3-3-3)

Find a heavy 3 within the 5 sets.

Weightlifting

Weighted Hip Extension (2×15)

Weighted Hip Extension

Metcon

Metcon (Time)

For time:

21 Hang Power Snatches (95/65)

10 Dumbbell Box Step Overs (50/35), (24/20)

18 Hang Power Snatches (95/65)

10 Dumbbell Box Step Overs (50/35), (24/20)

15 Hang Power Snatches (95/65)

10 Dumbbell Box Step Overs (50/35), (24/20)

12 Hang Power Snatches (95/65)

10 Dumbbell Box Step Overs (50/35), (24/20)

9 Hang Power Snatches (95/65)

10 Dumbbell Box Step Overs (50/35), (24/20)

6 Hang Power Snatches (95/65)

10 Dumbbell Box Step Overs (50/35), (24/20)

3 Hang Power Snatches (95/65)

10 Dumbbell Box Step Overs (50/35), (24/20)
Goal: Sub 15 mins

Post-Workout

Metcon (No Measure)

Icon Shoulder Maintenance

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close