Front Squat for Load
1-1-1-1-1 Reps
21-15-9 Reps for Time:
– KB Snatch (right)
– KB Snatch (left)
Mobility WOD
Tag: Snatch
AMRAP – 15 Minutes
– 5 Power Snatch (95#/65#)
– 15 Wall Ball (20#/14#)
Seven Rounds:
– 7 Squat Snatch (95#/65#)
– 7 Ring Dips
AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches
Friday night is Gymnastics Nite. We will meet at The Armory at 5:50 p.m. The only evening class is the 5 p.m. class.
Categories
2011-07-21 WOD
Five Rounds
– 6 Snatch and Press
– 6 High Box Jumps
Four Rounds
– 8 Sandbag Shoulder and Squat Drops
– 16 Slam Balls
Three Rounds
– 10 Weighted Situps
– 10 Hip Extensions
“Randy”
– 75 Power Snatches
10-8-6-4-2 for time:
– Front Squat (135/95#)
– 200m Sprint
– KB Snatch Right (24/16kg)
– KB Snatch Left
“Amanda”
9-7-5 for time:
– Muscle-ups
– Squat Snatch (135/95#)
