Tagged as: HANG SNATCH

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WOD 25.4.17 (GW)

PRO/ROOKIES: 20 min EMOM, ODD 12/10 V ups – Plank in time remaining, Even 7 Hang Snatch RX 60 kg.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



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WOD 26.1.17 (W)

PRO/ROOKIES: 3*3 Hang Snatch 3*1 Snatch then ”Sally up Sally down” Back Squat RX 50 kg.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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WOD 1.12.16 (WM)

PRO/ROOKIES: 5 Hang Snatch, 200 m Run, 9 Snatch, 200 m Run, 12 OH Squat, 400 m Run, 12 OH Squat, 200 m Run, 9 Snatch, 200 m Run, 5 Hang Snatch. RX 60 kg.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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