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Free 3 day pass

Monday, March 23, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch + Overhead Squat

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:
WOD:
3 Rds For Time:

  • 200m Med Ball Run
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Power Snatch + Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Snatch

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:
LaLa’s B-Day WOD:
3 Rds For Time:

  • 200m Med Ball Run
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Squat Snatch
Additional:

Competition

Strength/Skill:
Warm up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Snatch

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:

WOD:
3 Rds For Time:

  • 200m Med Ball Run 20/14
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Squat Snatch 135/95
Additional:
  • 10 Minutes Mobility
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