Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
12 minutes to work to heavy Power Snatch

WOD:
3 rounds:
15 Power Snatches (75 lb./55 lb., unbroken)
rest 2 minutes between rounds

Rest 5 minutes, then complete Tabata:
Front Squats (135 lb./95 lb.)
Burpees
Double-unders
Push ups

Post loads and reps to comments.

________

Post thoughts to comments.

Media:
Monday WOD, September 23, 2013

8 thoughts on “Monday WOD, September 23, 2013

  • September 22, 2013 at 7:31 pm
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    OPTish WOD – in fact most have been for awhile – how about more stuff that that roots come from HQ like back in the day

  • September 23, 2013 at 6:43 am
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    Jumped in the rooster cage this morning..freezing in there.
    #165 pwr snatch
    5:44 snatch set
    52-49-133-55= 289
    Burpees after the FS are a real treat

  • September 23, 2013 at 10:36 am
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    185#
    56-48-191-52=347
    Last few rounds of front squats and double unders were challenging.

  • September 23, 2013 at 2:11 pm
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    130 pr on ps, 6 min-ish on tng wod, 35-40-120-61 on tabata. I actually ended up really liking today!

  • September 23, 2013 at 2:45 pm
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    -freezing, that’s funny.
    Uber rooster today, didn’t keep up with
    Any numbers-should have, had a great morning, but loved this strength/wod/tabata.

  • September 23, 2013 at 2:50 pm
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    Leanfit Jackie my fav WOD!
    New PR 8:26

  • September 23, 2013 at 6:53 pm
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    SQSN – 215
    DONE
    41-40-192-60=333

  • September 24, 2013 at 6:54 pm
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    90 on snatch, should have stood up all the way on 95!
    30/47/200/49 on Tabata, Front squats were challenging

Comments are closed.