8th September 2019
WOD WOD, September 9, 2019
WODAPALOOZA Mondays
WOD 1 Online qualifier!
Warm-up
A) Shoulder / Hip Opening complex
B) BB Breakdown – P/snatch
B) BB Breakdown – P/snatch
Power Snatch (Weight)
E90sec for 15mins (10 sets)
1 x Power snatch
+
1 x Hang squat snatch
Working up to 75-80%PS
*Smooth movement over heavy weight today
Metcon (AMRAP – Rounds and Reps)
WODAPALOOZA Online Qualifier Workout 1:
AMRAP 9 Minutes
3 Hang power snatch
3 OHS
30 DU
*Add 3 reps on the BB each round
*Rx 35/25
OPTIONS:
BB: Reduce weight – No snatch = HPC / FS (only for shoulder injuries etc)
DU: 50 Single
Post WOD PUMP
10 Minutes / 3 Rounds w/buddy
15 x Banded Face Pulls
12 x Single Dumbell Hammer Curls
12 x Standing overhead DB tricep Extensions ( same bell )
*M4M