WODs
 | Wed, Jul 26 2017 |  |
| 3-position snatch 7x1 | Hope | 20170726 Open Gym / Power hour |
3-position snatch 7x1
(Weight, Rx+)
3-Position Snatch (thigh/knee/floor)
Take 5 minutes to warmup to 55% of your 1RM Snatch
Take 10 minutes to complete:
• 7 sets of 1 complex
Starting weight is >= 55% 1RM, work to heavy for the day.
Rx+: Squat Snatch
Rx: Power Snatch
|
Hope
(Reps)
With a running clock;
1 minute of Burpees
1 minute of Power snatch (75/55)
1 minute of Box jump (24/20)
1 minute of Thruster (75/55)
1 minute of Chest to bar Pull-ups
1 minute of Rest
repeat for a total of 3 rounds.
In this workout you move from each of five stations after a minute. This is a 6 minute round including the one-minute break before repeating.
The clock does not reset or stop between exercises.
On call of 'rotate', the athlete/s must move to next station immediately for maximum reps, as your score is total of reps.
| Duane | 180 Rx | 12 each movement, each round | | Sarah | 206 Rx | 1: 15,15,15,12,10...2: 15, 15, 15, 10, 10...3: 18, 15, 16, 10, 15 |
|
20170726 Open Gym / Power hour
(Time)
7 minute AMRAP
5 Toes to Bar to PullUp Complex, unbroken
10 KB Russian Twists (35/26)
15 GHD HIP Extensions
then;
10 minute EMOM
1 rope climb (legless is Rx)
then;
10-8-6-4-2
OHS
with 200M Run between rounds
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