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WOD 4/17/18

April 16, 2018

 

Intermediate

Skill:

Complete the snatch warm up:

2 Rounds:

10 snatch deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle snatches

5 Muscle snatches

5 Power snatches

7 Overhead squats

Strength:

3 rounds –

12 Deadlifts

10 Rows

10 Chin-ups

*Go light

Double under skill:

8 Min AMRAP –

3 singles, 1 double x 10

2 singles, 1 double x 10

1 single, 1 double x 10

*Continue in this fashion until you complete the tenth round of 1 single 1 double. Once complete, restart from round one with 2 double unders instead of 1.

Metabolic conditioning:

Complete the following within the given time frame for as many rounds as possible:

Min 1 – 3: 3 Overhead squats, 3 Toes to bar, 3 Push-ups

Min 4 – 6: 6 Overhead squats, 6 Toes to bar, 6 Push-ups

Min 7 – 9: 9 Overhead squats, 9 Toes to bar, 9 Push-ups

*Continue adding three reps to each exercise until you can no longer complete all reps within the three minute window.

Beginner

Skill:

Complete the snatch warm up:

2 Rounds:

10 snatch deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle snatches

5 Muscle snatches

5 Power snatches

7 Overhead squats

Strength:

3 rounds –

12 Deadlifts

10 Rows

10 Supinated inverted rows

*Go light

Double under skill

3 singles, 1 double x 1

3 singles, 1 double x 2

3 singles, 1 double x 3

*Continue in this fashion until you complete the tenth round of 3 singles 1 double. Once complete, restart from round one with 2 single unders instead of 3.

Metabolic conditioning:

Complete the following within the given time frame for as many rounds as possible:

Min 1 – 3: 3 Goblet squats, 3 Knees to bar, 3 Push-ups

Min 4 – 6: 6 Goblet squats, 6 Knees to bar, 6 Push-ups

Min 7 – 9: 9 Goblet squats, 9 Knees to bar, 9 Push-ups

*Continue adding three reps to each exercise until you can no longer complete all reps within the three minute window.

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