Getting It Done – CompetitorWOD

Feb 21st, 2017

Category: Competitor

Getting It Done – CompetitorWOD

Hyatt

Warm-up
2 rounds of
1 min assault bike
1 min burpees
Warm up the snatch –with some pressing snatch balances, drop snatches work positions.

Oly
EMOM14
ODD- 3 Position Snatch- Full Pause at each Position for a 2 Mississippi count
EVEN- Rest

1,3- 75%
5,7,- 80%
9,11-85%
13- 90% – If you have it give it a shot, if not stay at 85%

*Hands must stay on the bar

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump
Hang Squat Clean Thrusters With DBs (50,35)

* this weight should be something light that you can link together reps on in the first few sets

Post WOD Strength
Pause Squat
3-3-3-3 @ 80-85%

DISCUSSION 1 Comments

  1. Daniela Bitto 02/21/2017 at 5:46 pm

    Snatch 115-130
    Wod 9:12 #30DBs
    Back Squat 220