Protected: WOD/Blog

Friday:
5.45am and 9.15am
Snatch – build to weight you plan to hit then set up weight for transition.

13.1
AMRAP in 17 minutes
40 Burpees
30 Snatches 35/20
30 Burpees
30 Snatches 60/40
20 Burpees
30 Snatches 75/45
10 Burpees
Max Snatches 95/55

5.15pm onward…

19.2!!!

qrf_soft

6 Rounds (30 minutes)
40 seconds work/20 seconds rest
Burpee to rig
DB Snatch (chose heavier weight than you’d normally WOD with)
Press Ups
Cal Ski
Pull Ups (strict if you can)

Score = TOTAL reps accumulated (keep a running score, so that you don’t have to add 30 different numbers at the end)

Strength:

Build to max weight for the following complex:
Power Snatch + Hang Power Snatch + Hang Squat Snatch

5RFT
12 Squat Box Jumps
100m KB Run 24/16
18 KB Swings 24/16

Squat Box Jumps – Start by decending into an Air Squat, then driving up into a jump, landing on the box and stand up to full lock out of the knees and hips before dropping or stepping off the box into the next rep.
KB Run – KB can be carried however decided.