7th July 2020
WOD WOD, July 8, 2020
Wednesday
Warm-up
Metcon
MOVEMENT/WARM UP EMOM 10
1- 5 x Muscle Snatch from hang (pause at knee)
2- 3-5 x Box Jump into Depth Drop
2min rest/transition
*Fire up CNS / teach the body how to absorb force / transfer to PS
*Buddy up for this work in alt
*Buddy up for this work in alt
Hang Power Snatch (Weight)
Power EMOM 10
1 x Hang Squat / Power Snatch working upto moderate
* Increase every 2 sets / No Misses
2min rest/transition
Metcon (Weight)
SKILL EMOM 10
1- Complete 2x 3-5 Kipping HSPU
2- 1 x Hang Squat / Power Snatch every 15 sec @ 50-60 % of above
*same movement done as above
4 pass throughs
4 hang muscle snatch
4 OH lunges
4 OHS
*waiting partner does spiderman lunges