Tuesday, April 29, 2014

042914 WOD

A. 4:00 Tabata

Alternating double-unders

hollow rocks

B. Snatch

Take 20 minutes to build up to your best full snatch for the day. Once you miss, remove 15 pounds, then build back up, adding 5# each set. Once you fail, you are done.

C. In 2:30

Buy-in: 200-meter run with med ball (20/14)

Round 1: ME power snatches (95/65)

Round 2: ME toes-to-bar

Round 3: ME front rack lunges (95/65) (each step is one rep)

Round 4: ME hand-release push-ups

Rest 1:00 between rounds. Score is total reps.

>> On-Ramp

Buy-in: 200-meter run

Round 1: ME hang power snatches AHAP

Round 2: ME sit-ups/v-ups/tucks

Round 3: ME bodyweight lunges

Round 4: ME push-ups

Rest 1:00 between rounds. Score is total reps.