29. November 2021
Nov
29
WOD – 20211129
Warm-up
Warm-up
– 500/400 m Row
– then –
3 rounds
– 5 Air Squats (slow!)
– 5 Snatch Grip Shrugs
– 5 High Hang Snatch High Pulls
– 5 Hang Muscle Snatch
– 5 Power Snatch
– then –
3 rounds
– 5 Air Squats (slow!)
– 5 Snatch Grip Shrugs
– 5 High Hang Snatch High Pulls
– 5 Hang Muscle Snatch
– 5 Power Snatch
Mobility
Strength
Power Snatch (4 sets of 3)
Performed as singles, building in weight throughout sets.
Snatch Pull (3 sets of 3)
Performed @95-105% of A.
Workout
Metcon (5 Rounds for reps)
Every 3 min for 5 rounds
– 15 unbroken Power Snatch @20/30kg
– 250/200 m Row
– 15 unbroken Power Snatch @20/30kg
– 250/200 m Row
Rest Remaining Time
Note: Start this WoD at your 5k average pace on the rower. Increase your pace every round by 2 sec.
– 10 T-Spine Rotations e/s