Tag

snatch
Warmup 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 10 Air Squats Squat TherapyRussian Baby MakersWall squat (to a 16 in box)Pole squatBar squat Strength Overhead Squat + Snatch Balance complex OHS + Snatch Balance – 3 rounds Squat Snatch On the...
Warmup 1 Minute Easy Row (25s/m)1 Minute Active Spidermans:45 second Medium Row (30s/m):45 seconds Push-ups to Down Dog:30 second Faster Row (35s/m):30 seconds Air SquatsBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Snatch – 5 sets of 3 reps WOD AMRAP 18 30 Thrusters (95/65)30 Box Jumps (24/20)30/21...
Warmup 400 Meter Run or 500 Meter Row3 rounds:5 Push-ups7 Sit-ups9 Squats1:00 PVC Pass Throughs1:00 Alternating SpidermansBarbell Warmup w/ empty bar5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Good Mornings – 4 rounds, start with 45lb bar, increase weight over 4 rounds to 95lb Snatch – 50% 1RM X...
Warmup Spidermans Samson 5 Push-up to Down Dog 20 Air Squats Banded Walks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Snatch 5×3 (5 sets of 3 reps) (power snatch to scale) WOD “Fran” 21-15-9: Thrusters (75) Pull-UpsScaledThrusters (45)Ring rows Results I...