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12.10.18

Strength-Snatch
16 Minute EMOM
First 4 min
5 Hang Power Snatch (light)
Next 4 min
1 Push Press
1 OHS
1 Snatch Balance
Next 4 min
2 Squat Snatch or Power Snatch+OHS
Next 4 min
3 Snatch High Pull (AHAP)

Wod
3X
500 Meter Row
15 HSPU
30 Walking Lunges

11.30.18

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points for a total score.

View previous score here