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WOD – MONDAY – SEPTEMBER 14th

Published by Nate on

WU: (15 mins)
Row 100m + Squat Stretch + Dislocates + 10 snatch press + 10 OHS
Row 100m + Lat & Pec Stretch + 5 Snatch Press + 5 OHS (Bar)
100 m row + Ankle, Hip, Glute Stretch

OLY: (15 mins)
5 min warm up + 5 Round E2MOM:
3-Position Snatch (floor, below knee, above knee)
Build to 75% of 1RM Snatch

SWOD: (10 mins)
Build to a 5RM Push Press
(this begins right at the 15 min mark of 3 position snatch)

WOD 1: 4 Rounds E2MOM
20 sec max T2B (scale = ghd sit-up / abmat situps) + 90 sec plank
Score is total t2b

WOD 2: 4 Rounds E2MOM
15 sec max cal assault + 1:45 rest
Score is total cals

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1 Comment

Trent · September 14, 2015 at 8:10 pm

OLY: used 125# for all rounds. Focused on engaging the lats, pulling the bar in and keeping the chest tall.
SWOD: worked up to 165# x 5
WOD 1: 39 C2B
WOD 2: 16/12/12/11
Thanks Kurt

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