August 14, 2019

August 14, 2019

12 minute clock :

2 rounds of :

run to just jump & back

20 alternating dumbbell snatches

15 seated banded pull downs

10 inch worms (1 pushup + 1 air squat)


partner wod
for time :
30 power snatch 95/65
20 lateral burpee over barbell
6/4 muscle ups
20 burpee over barbell
30 power snatch 95/65

notes :
- 9 minute time cap.
- level 2 - 75/55 lb barbell, 2:1 chest to bar pullups
- level 3 - weight of choice  + 2:1 jumping or chin over bar pullups
- 4 minute rest before next wod. 


partner wod
for time :
30 power snatch 95/65
20 lateral burpee over barbell
6/4 muscle ups
20 burpee over barbell
30 power snatch 95/65

notes :
- 9 minute time cap.
- level 2 - 75/55 lb barbell, 2:1 chest to bar pullups
- level 3 - weight of choice  + 2:1 jumping or chin over bar pullups
- 4 minute rest before next wod.


partner wod
for time :
30 power snatch 95/65
20 lateral burpee over barbell
6/4 muscle ups
20 burpee over barbell
30 power snatch 95/65

notes :
- 9 minute time cap.
- level 2 - 75/55 lb barbell, chest to bar pullups
- level 3 - weight of choice  + jumping or chin over bar pullups

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