485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/19/18

April 18, 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:

EMOM for 15 Minutes –

Min 1 – 5:

5 Hang power snatches

Min 6 – 10:

4 – 6 Double kettlebell snatches

Min 11 – 15:

5 Double kettlebell cleans

*Go light

Metabolic conditioning:

Complete for time –

50 Kettlebell swings

25 Box jump overs

40 Kettlebell swings

20 Box jump overs

30 Kettlebell swings

15 Box jump overs

Core:

Flutter kicks x 20 sec

Rest x 15 sec

Oblique v-ups x 20 sec

Rest x 15 sec

Reach to sky x 20 sec

Rest x 15 sec

Cross touches x 20 sec

Rest x 15 sec

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:

EMOM for 15 Minutes –

Min 1 – 5:

5 Hang muscle snatches

Min 6 – 10:

5 One arm snatches / side

Min 11 – 15:

5 Double kettlebell cleans

*Go light

Metabolic conditioning:

Complete for time –

40 Kettlebell swings

20 Box jump overs

30 Kettlebell swings

15 Box jump overs

20 Kettlebell swings

10 Box jump overs

Core:

Flutter kicks x 20 sec

Rest x 15 sec

Oblique v-ups x 20 sec

Rest x 15 sec

Reach to sky x 20 sec

Rest x 15 sec

Cross touches x 20 sec

Rest x 15 sec

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text