With a partner complete 10 rounds of the following: 10 power snatch (105/75) 10 pull ups 350m row Partners alternate MOVEMENTS
I. In 20 minutes establish a 1RM Snatch II. For time: 20 S2OH (135/95) 200m run 15 S2OH 400m run 10 S2OH 600m run
I. Every 2 minutes for 16 minutes (8 sets): Hang snatch + Snatch Build across the 8 sets II. In teams of 2, complete the following for time: 50 T2B 300m farmers carry (heavy) 100 wall ball 300m farmers carry 150 slam ball 300m farmers carry Partition reps as needed. Only one person works at […]
5 sets of: Snatch x 3 (reset after each lift) Rest 2-3 min 21-15-9 Power clean (135/95) HSPU Video c/o Hook Grip —> more details
A. Spend 5-10 minutes building to 65% Front squat 1RM Every 2 minutes for 16 minutes: Front squat x 3 @ 65% + B. For time: 9-15-21 Alt DB snatch (70/50) T2B Speaking of Swordfish…Coach KV caught a swordfish while offshore fishing last week!
A. 20 min to find a 1RM Snatch B. 3 sets for times (rest 3 min b/n) 10 Deadlift (185/135) 20 pull ups 100m run
5 sets of: Power snatch x 3 *reset after each rep For time: 1000m row -Then- 3 rounds 15 thrusters (95/65) 30 double unders Did you see the WOD name theme this week?? 😉
Every 2 min for 20 min: Hang snatch + snatch Build across the 10 sets 5 rounds for time: 7 strict pull-ups 15 box jumps (24/20) 7 strict HSPU
Warm up: COACH’S CHOICE For time: 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Bar hop burpees Spend time stretching, foam rolling and working on mobility We will be holding The Murph Challenge at ACF on Monday, May 29th. Sign up at http://www.themurphchallenge.com to benefit the Lt. Michael P. Murphy Scholarship Fund.
c/o Mario G Partner WOD 500 meter row 400 meter run 50 C&J (135/95) 50 box jump overs 50 T2B 50 snatches (95/65) Row 500 meters Run 400 meters