14th July 2019
WOD WOD, July 15, 2019
Naughty Nancy
Warm-up
Snatch (Weight)
A) Every 30sec for 5mins , 1 rep @ 50%
Then, straight into
B) 7mins to work upto heavy single/1RM
Power Snatch (Weight)
Metcon (AMRAP – Reps)
Ascending AMRAP 9:
3-6-9-12….etc OHS
150m run
Rx 42.5/30
OPTIONS:
BB : Reduce Load
OHS Alternative – Front rack Lunge ( 2-4-6…. )
Scoring … Total OHS reps ( no score for runs )
COOL DOWN
Foam Roll T spine / Lats / Ant shoulder etc
AMRAP 6
Lat activation (5/5)
100m jog
10 Swings (Light)
3 Burpees
Warm up Pt 2
Barbell tech – Snatch / P/snatch