Tagged as: SNATCH PULL

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WOD 8.10.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3 Snatch Pulls RX 60 kg, 3 Power Snatch RX 60 kg, 3 Snatch Balance RX 60 kg, 2nd 12/10 Burpees, 3rd 200 m Run, 4th REST.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 4.9.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 (men/women) Cal Assault 45 sec Cap, 2nd min 7 Snatch Pulls RX 50 kg, 3rd 4 Power Snatches, 2 Hang Power Snatches RX 50 kg, 4th 200 m Run, 5th REST.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 17.5.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Snatch Pull, 5 Power Snatch, 3 Hang Power Snatch RX 50 kg, 15/9 Toes to Bar.

MASTER CLASS: 21-15-9 Snatch RX 60 kg, Toes to Bar. Cash out 20 OH squat, 20 m Hand Walk.

For time

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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