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Sunday Funday! 5/22/2022

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8:30AM Marblehead

9:00AM Salem

 

Review Warm-up and SOD:

 

Warm-up

200m Jog

10 PVC pass thru

10 PVC snatch high pulls

5 PVC muscle snatch

5 PVC hang power snatch

5 PVC power snatch

5 PVC snatch balance

5 PVC OHS

5 BB hang snatch (power or squat)

5 BB snatch ( p or s)

 

3 min prep

 

SOD: In 12 minutes, build to a challenging Snatch.

Begin with a light BB and build in weight.

 

Return to board > Review WOD > 5 min transition/prep

 

Individual WOD: For time:

10, 8, 6, 4, 2 of: Power or Squat clean (185/135) (50+ 135/95)

In between each Clean set: 200m Run (Mod: 600/500m Bike or 200m Row)

*Finishes with the Run

 

Return to Board > Review WOD > 5 min transition/prep

 

Partner WOD: For time

3 Rounds: (all shared reps)

10 wall walk-ups

20 Goblet squats (53/35) (50+ 35/25)

30 Calorie row (Combined age team 90+ 24 cal row)

40 AKBS (53/35) (50+ 35/25)

50 Abmat-sit-ups

60 Erg or Cone hop-overs (over & back = 2)

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