Happy Birthday Chet. Have an awesome day!
WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
1o Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobility
WIN
SKILL:
4 Rounds
3 Strict Pull Ups
3 Strict C2B Pull Ups
6 Kipping C2B Pull Ups
3 Bar MU
*Sub. Bar MU for Supine BB Row accordingly.
LIFT:
Full Snatch + OHS
2 + 1 @ 65%
1 + 1 @ 70%
1 + 1 @ 75%
1 + 1 @ 75%
1 + 1 @ 75%
WOD:
“WANDA”
21-15-9 (10 Min. Cap)
C2B Pull Up
Squat Snatch (135/95) (115/75)
FIT
SKILL:
4 Rounds
8 Ring Rows (Add weight as needed)
8 Box Piked HSPU w/ a 3 Sec. Negative
8 Reverse Fly’s
LIFT:
Back Squat
2 x 8
2 x 6
*Build
WOD:
AMRAP 10
2-4-6-8-10-Etc.
Pull Up
DB Snatch (50/35) (45/30)
*Alternating.
Recent Posts
