Friday, July 17, 2015

Congrats to Ha’a for his 215 snatch PR and Nikki for her over bodyweight snatch!

071715 WOD

A. Five sets of:

0:30 hollow rock

0:30 rest

0:30 doubles

0:30 rest

0:30 arch rock

0:30 rest

B. Deadlift 5/3/1 – month 3 | week 3

75 x 5

85 x 3

95 x 1+

Subset: 3 x 5 cobras

C. AMRAP 9:00

3 ground to overhead (135/95)

3 toes to bar

6 ground to overhead

6 toes to bar

9, 12, 15 . . . etc

Score is last completed round plus additional reps

>> On-Ramp

AMRAP 9:00

3 hang power clean + push press

3 leg raises

6 hang power clean + push press

6 leg raises

9 hang power clean + push press

9 leg raises

12, 15, etc.