WARM-UP:

2 rounds:
200m row
5 PVC pass throughs + toe touch
10 Overhead squats
10 Shoulder press
10 pull-ups/ring rows

Then-
Box edge shoulder stretch 1:00 hold
Spiderman lunge 1:00/ leg

STRENGTH:
Every 2 minutes, for 10 minutes (6 sets):
3-Position Snatch @ 60-65% of 1-RM Snatch
(High Hang, Mid-Thigh, Floor )
WOD:
Two sets for times of:
60 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
20 Chest to Bar Pull Ups
20 Power Snatch (135/95 lbs)
100 Double Unders
Rest 3 minutes between sets

 

LEANFIT:

WARM-UP:

2 rounds:

200m row

10 Hollow rocks

10 Jump Squats

10 Shoulder press

 

As many rounds as possible in 8 minutes of:
300m Row
10 Toes to bar

Rest 2 minutes, then complete as many rounds as possible in 8 minutes of:
5 Box jumps
7 Push-ups
9 Kettlebell swings (35 lb./26 lb.)

Rest 2 minutes, then complete as many rounds as possible in 8 minutes of:
30 Double-unders
150m Run

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DE:
10 rounds for time of:

400m Run
5 Pull-ups
12 Plank knee to elbow
Rest 1 minute

Media:
Tuesday WOD, February 27, 2018