01/28/2020
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
6 Hang Power Snatch @ 135/95
9 Bench Press @185/125
12 Deadlift @ 225/155
6 Hang Power Snatch @ 135/95
9 Bench Press @185/125
12 Deadlift @ 225/155
I know we’re not usually starting with a WOD, but here it is. Hang power snatch should be heavy for the folks who are more experienced with it.
Metcon
4 Rounds (quality and load)
8-12 Bentover Row
8-12 Push Press
8-12 Evil Wheel
8-12 Bentover Row
8-12 Push Press
8-12 Evil Wheel
Work in pairs or teams of 3
Metcon
4 Rounds
8-12 Upright Row
12-15 Banded Pull Overs
15-20 AbMat Sit Ups
8-12 Upright Row
12-15 Banded Pull Overs
15-20 AbMat Sit Ups
Metcon
EMOM x 10
10 Bicep Curls
10 Push Ups
10 Bicep Curls
10 Push Ups
