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Thursday, January 9, 2020

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Glycolytic 2-5 min bursts

WOD Review then warm up all together: 60 sec bike, 10 leg swings, thumb down lat str, 3 cobra to down dog, 10 PVC pass thru, 5 PVC hang power snatch, 5 PVC snatch balance, 5 PVC hang squat snatch, 5 BB squat snatch

SOD

In 15 minutes complete 3-4 sets of:

3-5 heavy pull-ups or chin-ups OR 1-2 slow negatives (add wt is possible)

5 half kneeling single arm DB press/side

WOD

WOD 1

5 min AMRAP:

Buy-In: 1000m Bike

7 Squat snatch (95/65)

25 Dubs (50 High singles)

Rest 4 Minutes

WOD 2

5 min AMRAP:

Buy-In: 750m Bike

5 Squat snatch (115/85)

25 Dubs

Rest 4 Minutes

WOD 3

5 min AMRAP:

Buy-In: 500m Bike

3 Squat snatch (135/95)

25 Dubs

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