wod-wednesday

HIIT:

W.U.  Snatch Happy

  • Group General movement
  • Specific Snatch Coverage

Skill/Snatch:  Full Snatch

  • 12-15 Mins Develop the Full Snatch Movement
  • Look to assign weights for the workout during this time period

W.O.D 15 Min Clock, 30 RFT of

  • 10 x DU’s
  • 1 x Snatch @ 155/105

ENDURANCE: 6 am ONLY

10 Min AMRAP of

  • 15/12 Cals Assault Bike
  • 10  x Prisoner Squats
  • 5 x Walk out to Plank Pushups
  • 25ft Bear Crawl

1 min REST

10 Min AMRAP

  • 15 x Alt KB Thrusters
  • 15 x Jumping Squats
  • 15 x In and Out Plank
  • Ladder in in, out out

1 min REST

6 Min AMRAP

  • 15 x Plate Burpees
  • 10 x Plate Overhead Lunges
  • 5 x V-Up’s

1 min REST

6 Min AMRAP of

  • 15 x Russian Swings
  • 5 x Shoulder tap man makers

1 min REST

  • 2 min max effort burpees