WOD Blog
 | Wed, Nov 2 2016 |  |
Wednesday November 2 2016
(Time)
Oly:
1) 4X4 UB Hang Power Snatches - work to a near 4RM but no misses, rest 90 sec.
2) 1XME UB Hang Power Snatches @ 80% of heaviest completed set of #1
Strength/Accessories:
3 x 3 banded muscle up transition + 5 ring dips on last transition of each round
CARDIO CAPACITY WOD:
With HR @ 130-140BPM:
Run 400 m
then...
20:00 AMRAP of:
40 DB snatches (alternate every 10 reps) 35#/25#
30 DB Weighted Lateral Lunges (alternating) 35#/25#
30 Ab-Mat Situps (feet locked under dumbbells and knees together)
then...
Run 400 m
|
