1. Snatch Complex
Power Snatch + Squat Snatch, work up to max set
2. Snatch Balance
1RM
3. AMRAP in 8
20 Overhead Squats (95/65lb.)
20 Pull-Ups
20 Overhead Squats (135/95lb.)
20 Chest-to-Bar Pull-ups
20 Overhead Squats (165/105lb.)
20 Muscle-Ups
Max Overhead Squats (185/115lb.)
4. Airdyne
4 x 30cal, on the 3 minute
20 Pull-Ups
20 Overhead Squats (135/95lb.)
20 Chest-to-Bar Pull-ups
20 Overhead Squats (165/105lb.)
20 Muscle-Ups
Max Overhead Squats (185/115lb.)
4. Airdyne
4 x 30cal, on the 3 minute
This comment has been removed by the author.
ReplyDelete1. Gym WoD 9:04
ReplyDelete2. N/A
3. 75 reps @95
4. Done
1. 105
ReplyDelete2. 145 PR
3. 87
4. Done... Airdyne is stationary hell
1. 65
ReplyDelete2. 75
3. Finished C2B within time cap then kept going. Rd 1 OHS at 45, rd 2 OHS at 75 for 10 then 65. rd 3 OHS at 75 for 10 reps. Used bands on pullups, c2b and huge band for bar muscle ups for 10 reps.
4. I can't get over how difficult air dyne is!
1. 90
ReplyDelete3. 48
2. 110
4. 20cal 3MOM