WOD: Wednesday 11/11/15

November 11, 2015

 

Warm-up: 10m to complete

  - Shoulder stretches w/bands

  2x

  - 10 x Pass-throughs+samsons

  - 8 x Ring Rows

  - 8 x Jump Squats

 

Strength/Skill: 20m

  - Review all snatch movements as a class (full/hang/power/hang power/etc...)

  - Spend time finding a weight for the workout

  - Advanced lifters may hang snatch up to a heavy double

 

Metcon: "Three Wise Men"

 

WOD 1: "Jeremy" 4m AMRAP

  - 5 x Hang Squat Snatch (Rx=135/95)(S=95/65)

    (scaled may sub either hang power snatch + OH squat or just hang power snatch)

  - 10 x Burpees-Over-Bar (S=normal burpees)

 

  Rest 2m

 

WOD 2: "Ben" 4m AMRAP

  - 10 x Power Clean (Rx=135/95)(S=95/65)

  - 20 x Pull-Ups (S=Ring Rows)

 

  Rest 2m

 

WOD 3: "Beau" 4m AMRAP

  - 15 x Box-Jump-Overs (Rx=24/20)(S=small box)

  - 30 x Wall Balls (R2x=0/16)(S=16/14)

 

 

 

REMINDER: YOGA at 5PM!!

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