WOD (Workout of the Day)

060920 WOD

A. Group warmup 

B, Three position power snatch

Every 1:30 for 7 sets

1 x high hang power snatch

1 x above the knee power snatch

1  x power snatch from the floor

C. Five rounds:

1:00 ME single arm DB devils presses 

0:20 ME box jumps 

0:40 rest

060820WOD

A. Three rounds NFT:

20 jumping jacks

10 air squats 

5 glute hip bridge

B. Back squat 

Take 5:00 to build to a medium weight 

Every 2:00 for 5 sets at that weight 

C. Five rounds for reps

0:30 Skater jumps

0:30 Rest

0:30 burpees 

0:30 Rest

0:30 thrusters (45/35)

0:30 Rest

0:30 bent over rows w empty bar

0:30 Rest

0:30 double unders  

0:30 Rest

0:30 v-sit slides 

C. Cool down stretches

060620 WOD

1. 100-meter run

2. 6/4 strict pull-ups + 6/4 toes to bar 

3. 8-10 sprawl box jumps 

4. 15 Russian KBs 

5. 12 alternating v-ups

EMOM 30:00

Cash out: 4:00 Tabata 

Plank slides