Wednesday 1.21.15 Competitor WOD

Explosive Strength

Strength

Snatch Complex (12 Rounds Every 45sec )
Hang Snatch + High Hang Snatch + OHS @ 70% 1RM Hang Snatch

WOD

“Trixter”
3min AMRAP
9 Thrusters (95,65)
9 Pull Ups
1min Rest
3min AMRAP
6 Cleans (115, 75)
6 C2B
1min Rest
3min AMRAP
3 Snatches (135, 95)
3 Bar Muscle Up
**Score total reps for each AMRAP

Special Strength

Hex DB Holds
4 x 1min
**Grip the top of the DB

Abs/Core

Finisher/Recovery

3×30 Reverse Hyper

 

By | 2016-10-20T15:18:57-04:00 January 20th, 2015|Uncategorized|Comments Off on Wednesday 1.21.15 Competitor WOD