11th November 2019
WOD WOD, November 12, 2019
Holy Quadmother
Warm-up
Power Snatch (Weight)
E2M x6
3 Power snatch
*Stay at 50-60%
*Add 1 rep each round (3-4-5-6-7-8 reps)
*TnG reps, if you cant then go lighter to focus on tech
*DONT SMASH THE NEW 5’s !
Metcon (AMRAP – Reps)
E2M x6
10 Box jumps
6 Power snatch
10 Box jumps
6 Power snatch
Rx 42.5/30
*Score is total reps (if you did them all: 108)
*Dont smash the new 5’s
OPTIONS:
BJ: Step up
PS: Keep the same reps, just reduce weight
Accessory
4 Sets w/buddy ( start on alt stations )
30 Second reverse grip passive hang
30 Second low ring support
60 Second rest
B) BB tech mixed with step ups