Watch the first set — that’s a power snatch + drop snatch (snatch balance without a dip) — if you are lifting today, think speed and be aggressive! Screaming like a Viking helps too…

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Snatch complex, 5 sets 65-70%: 2 Power snatches + 1 Snatch balance +2 Overhead squats

WOD:
5 rounds for time of:
300m Row
15 Ring push-ups
Rest 1 minute

5x400m run with 1min rest.
______

LEANFIT:

As many rounds as possible in 7 minutes of:
5 Hang cleans (75 lb./55 lb.)
10 Sit-ups
15 Lateral box jumps

Rest 3 minutes, then complete as many rounds as possible in 14 minutes of:
10 Kettlebell swings
5 Burpees
400m Run

Post completed round to comments.

_______

DE:
10 rounds for time of:

3 Deadlifts (115 lb./75 lb.)
3 Hang cleans (115 lb./75 lb.)
3 Push presses (115 lb./75 lb.)
400m Run

Post time to comments.

Media:
Tuesday WOD, February 2, 2016

5 thoughts on “Tuesday WOD, February 2, 2016

  • February 2, 2016 at 9:01 am
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    Strength:115# snatch complex

    WOD: 26:54 RX

  • February 2, 2016 at 2:16 pm
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    Strength: 225# front squat EMOM (yesterday’s strength); 150# snatch complex (today’s strength)

    WOD: 9rds + 15reps (yesterday’s metcon), rest 2 minutes, start today’s metcon; 8:00 RX (today’s metcon)

    Skipped the 400m runs today cause I had to go to work. Everything felt really good for the first time in a long time today.

  • February 2, 2016 at 5:47 pm
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    Kenny, dbl check the math on the wod. With rx rest and rowing 1min 300m splits, that’s 9min. 8 min seems supernatural.

    Strength: 155#
    WOD: 23:44 rx total time
    1st part of wod 10:31

  • February 2, 2016 at 6:30 pm
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    Kelly, I didn’t see the rest… We’ll call it RX- and I’ll try again tomorrow for a warmup.

  • February 2, 2016 at 8:58 pm
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    Lets just call it 12 min..rx

Comments are closed.