“CONTRA” WOD 4/19/17

WARM UP:

400 M. Run or Row

10 Y’s, T’s, & W’s

10 Reverse Fly’s 

Then:

2 Rounds 

10 Pass Throughs

10 Good Mornings

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Mobility

SKILL:

Rope Climb Work

ADV: 3 x 2 Legless Rope Climbs w/ no legs on the descent.

INT: 3 x 1 Legless Rope Climbs + 1 Regular Rope C limb

BEG: 3 Rope Climbs (Work clamp techniques)

*Rest 60-90 Sec. between reps. Work on efficiency.

LIFT:

EMOM 10

Snatch + Hang Squat Snatch + OHS

*Work to a heavy single.

WOD:

“CONTRA”

21-15-9

S2O (185/115) (155/105) (135/95) (115/75)

H.R. Push Ups

Then:

15-9-6

Dead Lift 

C2B Pull Ups

Then:

3 Rounds

4 Snatch

3 Rope Climbs

*Sub. Rope Climbs for 6 Rope Pull Ups accordingly.

POST WOD:

2 Rounds

10 Y’s, T’s & W’s

10 Reverse Fly’s

10 Face Pulls