WOD - So 11.10.20

Weightlifting Class

Muscle Snatch + Snatch Balance (3 x Sets @ 40-50%) 1 set = 2 muscle snatch + 1 snatch balance. Concentrate on keeping your balance evenly distributed throughout the entire complex.


Hang Snatch (3 x 2 @ 80-85% ) Hang at the knee. Be sure to lean over the bar as you descend from the hip - this will give the best possible position to stay balanced.


Double Front Rack Kettlebell Squats (3 x 15 @ 8/10 RPE) Add some heavy weight and challenge yourself.

Accessory

3 Rounds:


10 KB Swings

10 Push-up

10 Goblet Lunges


You choose the load for tough unbroken reps.


Endurance Class

Fatal 40


For Time:

  • 40 Wall Ball Shots (20/14 lb)

  • 40 Hang Cleans (95/65 lb)

  • 40 Pull-Ups

  • 40 Deadlifts (95/65 lb)

  • 40 Push-Ups

  • 40 Box Jumps (24/20 in)

  • 40 Kettlebell Swings (1.5/1 pood)

  • 40 Toes-to-Bars

  • 40 Air Squats

  • 40 Hang Snatches (95/65 lb)

  • 40 Double-Unders

  • 40 Sit-Ups

  • 40 Burpees


*400 meter Row at start and after each 40-rep movement


With a running clock, as fast as possible perform the prescribed work in the order written. Complete a 400-meter Run at the start and after each 40-rep movement. Total row distance is 3.5 miles.

Score is the time on the clock when the last 400-meter Row is completed.

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