Mercoledì 02-09-2015

260115
Have fun! ALWAYS!

Warm Up

Group Dynamics & Mobility

WL

Rx

1 SQUAT SNATCH + 2 OHS – 8/10 Sets Every 90″ @ climbing weight

Intermediate

1 PW SNATCH + 1 OHS – 8 Sets Every 90″ @ climbing weight

Newbie

3-5 x 5  OHS tempo 3211 with PVC Pipe – rest 60″

3-5 x 3 OHS @ empty BB – rest 60″

WOD

Rx

5 Rounds of:

20 UB* Wall Ball @ 20/14 lbs

10 Alt arm DB Snatch @ 45/25 lbs

* If you break the WB set, add 4 DB Snatch every time you drop the medball

Intermediate

4 Rounds of:

15 UB* Wall Ball @ 20-16/14-8 lbs

10 Alt arm DB Snatch @ 30/15 lbs

* If you break the WB set, add 2 DB Snatch every time you drop the medball

Newbie

4 Rounds of:

10 1-Arm-DB-Front Squat (5 DX, 5 SX) @ 20/10 lbs

10 DB Snatch (5 DX, 5 SX) @ 20/10 lbs

-Rest 1′ after each round

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