WODs for Saturday, 10/17/15

19
Oct

WODs for Saturday, 10/17/15

Strength: Snatch 10 minute EMOM: 3 Snatch Deadlifts to just above the knee 2 Hang Snatch High Pull 1 Snatch from the floor

Met-Con: 3 Rounds for Time 10 Power Snatches Run 200m

Stretch: Full Body Stretching Series #5

CF Striking WOD:

AMRAP – 11 Minutes 3 Rounds -8 Combos (1-2-1-elbow) -8 Russian Swings -4 Roundhouses -4 Burpees Rest 30 Seconds Rest 1 Minute AMRAP – 2 Minutes 4 Knees (left) 4 DB Snatches (left) 4 Combos (2-3) 4 Air Squats Rest 1 Minute AMRAP – 2 Minutes 4 Knees (right) 4 DB Snatches (right) 4 Combos (1-4) 4 Air Squats Rest 1 Minute AMRAP – 5 Minutes 10 Calorie Row 10 Sledge Strikes 20 Lunges 20 Hammerfists

AMRAP 12-9-6 Russians

Burpees

EMOM – 40 Minutes 1st: 10 DB Snatches – 5 Burpees – ME Combos (1-2-1-elbow) 2nd: – 8 Knees – 12 Russian Swings – ME Hammerfists

Back and forth 2 min on 2 min off for total of 20 min each of working time.

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