Workout for Wed., 3/2:
Warm Up –
2 Rounds
10 PVC Muscle snatches
10 PVC Bar Bends
10 burpees
30 second Handstand holds
Mobility –
Plantar and Deltoid, chest Lacrosse Smash
Strength –
Strict Press
7×3 OTM
WOD –
Comp:
Round 1:
4 Min EMOM
10 Muscle Snatch (75/55)
5 HSPU max.
then…
3 Mins to complete 150 D.U.
Rest remainder of time when done
then…
Round 2:
Repeat 4 min EMOM. Go for better score than first round.
Perf:
Round 1:
4 min EMOM
10 Muscle Sntach (75/55)
5 Box HSPU max.
then…
3 mins to complete 120 DU
then…
Round 2:
Repeat 4 min EMOM. Go for better score than first round.
Fit:
Round 1:
4 min EMOM
10 Muscle Snatch (65/35)
5 Boxed HSPU max.(or S2O)
Then…
3 mins to complete 200 S.U.
Then…
Round 2:
Repeat 4 min EMOM. Go for better score (total number of HSPU) than first round.
Open Gym Suggested Work:
Olympic Lifting –
Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2
Gymnastics –
10 minute EMOM
10 x 5 weighted L- Pull Ups
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