Monday, 6 April 2020

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Monday, 6 April 2020

Category : Uncategorized

Homework outs

“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

“Castaway” (No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

Regular W.O.D

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Conditioning
“Powerhouse”
On the 5:00 x 5 Rounds:
21/15 Calorie Bike Erg
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)