Wednesday, May 25, 2016

Coach John reviews snatch positions during Tuesday’s 9 a.m. class. We love our coaches!

052516 WOD

A. Three sets of:

Strict Dumbbell Seated Press x 8-10 reps @ 2011

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)

Rest 45 seconds

B. AMRAP 9:00

3 power cleans (155/115)

3 handstand push-ups

3 air squats

6 power cleans

6 HSPU

6 air squats

9, 9, 9, 12, 12, 12, etc.; adding three reps with each round. Score is last completed round plus additional reps.

>> On-Ramp

AMRAP 9:00

3 hang power cleans

3 DB seated presses

3 air squats

6 hang power cleans

6 DB seated presses

6 air squats

9, 9, 9, 12, 12, 12, etc.; adding three reps with each round. Score is last completed round plus additional reps.