WARM-UP

2 rounds:

:30 sec side plank/side

10 Scapular Push-ups

:30 sec Handstand Hold

10 Alternating Cossack squats

:30 sec Supinated-grip hang from pull-up bar (reverse grip)

8 single leg glute bridges/leg

https://youtu.be/5YHZnEsE9hA

https://youtu.be/YvxmS5BIPi8

SKILL

3 x 10 Sots Press w/ barbell

STRENGTH

6 sets of 2 Hang Snatch @ 75-80%+

1 set every :90 seconds

WOD:

10 minute AMRAP:

15 Wallballs (20/14#)

10 Power snatch (95/65#)

3 Muscle Ups

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LEANFIT:

5 rounds of:

1 minute max rep Kettlebell sumo deadlift high-pull (35 lb./26 lb.)
1 minute max rep Sit-ups
1 minute max rep Lateral box step overs with med ball over head 20/12
1 minute max rep Toes to bar
1 minute max rep Push-ups
Rest 1 minute

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DE:

2 rounds for time of:

75 Burpees
75 Sit-ups
75 Mountain climbers
75 Kettlebell swings (35 lb./25 lb.)

 

 

Media:
Tuesday WOD, March 6, 2018