fbpx

WOD – TUESDAY – JANUARY 7th

Published by Nate on

 

 

WU: 10 rounds (10 mins)

  • Row 30sec 80 to 90%
  • Skip 30 sec (work on DUs or triples. Max 10)

 

MOB: (10 mins)

  • KB arm bar
  • Dislocates
  • Wall Slides
  • Banded Ankle / MB Ankle flexibility

 

OLY: (20 mins)

  • Take 5 min to warmup / build weight
  • Every 1:30min x 10 ROUNDS
  • 5 x 3reps “High” Hang Snatch @ 60 or 70%
  • 5 x 3reps “Below Knee” Hang Snatch @ same weight as above
  • Try to make all reps Squat Snatches

 

WOD:

  • 16 min AMRAP
  • 10 Snatch (114/73)
  • 20 Wall Ball
  • 30 Double Unders

 

POST:  Stretch well:  focus on calves and shoulders

 

Print Friendly, PDF & Email