Wednesday, March 2nd WOD

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