wod-wednesday

W.U. Coaches Choice

Mobility:  10 Mins

Skill:  Snatch Complex

  • Power Snatch + Hang Power Snatch + OH Squat

W.O.D 3 Rounds, Individually timed

Rd =: In 5 Mins Complete/Rest 90 sec (Back Row)

  • 15 x OH Squats
  • 12 x Hang Power Snatches
  • 9 x Power Snatches
  • 7 x Pullups
  • 5 x Chest 2 Bar Pullups
  • 3 x Bar MU’s (can be assisted)

Rd=: In 5 Mins Complete/Rest 90 sec (Front Row)

  • 15 x OH Squats
  • 12 x Hang Power Snatches
  • 9 x Power Snatches
  • 7 x Bent Over Row
  • 5 x HSPU
  • 3 x Wall Walks

Weights:

  • Men:  115/105/95/75/65
  • Women: 85/75/65/55/45