WOD 11.09.2017

PERFORMANCE

 

STRENGTH

EMOM15

Min 1-5:

Snatch Balance + OH Squat

*Climbing Weight

Min 6-10:

Snatch Pull + Hang Power Snatch

*Climbing Weight

Min 10-15:

Power Snatch + Hang Squat Snatch

*Climbing Weight

 

CONDITIONING

AMRAP10

2 Pistol Squats

2 KB Swings 60/45

2 Burpees

4 Pistol Squats

4 KB Swings 60/45

4 Burpees

6 Pistol Squats

6  KB Swings 60/45

6 Burpees

Continue Ladder...

FITNESS

 

STRENGTH

EMOM15

Min1: 10 KB Sumo Deadlifts 60/45lbs

Min2: 20 Alternated Lunges

Min3: 30sec Elbow Plank



CONDITIONING

AMRAP10

2 Jumping Squats

2 Russian KB Swings 25/15

2 Half Burpees

4 Jumping Squats

4 Russian KB Swings 25/15

4 Half Burpees

6 Jumping Squats

6 Russian KB Swings 25/15

6 Half Burpees

Continue Ladder….

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