November 20, 2019

November 20, 2019

10 minute clock : 

1:30 cardio of choice

10 half kneeling single arm db press (each arm)

10 lateral box step ups (each arm)

10 pvc muscle snatch

10 scap pull ups 


High-Hang Snatch - on a 10 minute clock, build to heavy set of 3


Snatch Pull - every 3 minutes for 3 sets complete 3 reps @ 95%


partner wod
20 minute amrap
8 rds:
5 strict pull ups
10 push ups
15 air squats
-then-
4 rds:
10 strict pull ups
20 push ups
30 air squats
-then-
2 rds:
20 strict pull ups
40 push ups
60 air squats
-then-
1 rd:
40 strict pull ups
80 push ups
120 air squats

notes :
- level 2 - jumping pullups + pushups on knees

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.