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Wednesday, March 17, 2021

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Glycolytic

WOD Review

Warm up

all together

60 sec bike

10 leg swings

10 PVC pass thru

10 behind neck narrow grip presses

5 PVC snatch grip back jerks

5 PVC OHS

5 PVC snatch balance

5 PVC high hip snatches

SOD

EMOM for 8 min (8 rounds) (Speed and Tech focus: light to medium weight)

From 0:00 – 1:59 (first 2 rounds)

2-4 Muscle snatches per minute (https://www.youtube.com/watch?v=NFV2n_Didmc)

1 min break – add weight option

Minutes 3 – 4:59 (second 2 rounds)

2-4 high hip power snatches per minute (https://www.youtube.com/watch?v=kbRCP6p6_hc)

1 min break – add weight option

Minutes 6 – 8:00 (3rd 2 rounds)

2-4 high hip squat snatches per minute (https://www.youtube.com/watch?v=yFhsV-ThJVs)

WOD

5 Rounds

1:30 work with :45 rest of: (10:30 total time)

Bike calories

M: 20-18-16-14-12

F: 16-14-12-10-8

Barbell power snatch in remaining time (75/55) (50+ 55/35)

*Your score is your total number of snatches

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