WOD Tuesday 12.03.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute

Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
3-D Banded Pull Aparts x 15 reps

Warm Up:

“A”- Row or Bike
“B”- 1 round of:
10 Beat Swings
50 Single Skips
10 Hollow Rocks

Technique & Review:

– DB Snatch

In 7 minutes complete 2 sets of:
10-20 Dbl-Unders or 20-40 Single Skips
3-5 Push Ups
4-6 Alt DB Snatch
*Build to your DB workout weight.

For time:
1 round of:
150 Dbl-Unders
48 Push Ups
24 Alt DB Snatch (50/35)

Then, 2 rounds of:
75 Dbl-Unders
24 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
50 Dbl-Unders
16 Push Ups
8 Alt DB Snatch

*Comp

For time:
1 round of:
150 Dbl-Unders
48 HSPU
24 Dbl-KB Snatch (24/16kg-Hand)

Then, 2 rounds of:
75 Dbl-Unders
24 HSPU
12 Dbl-KB Snatch

Then, 3 rounds of:
50 Dbl-Unders
16 HSPU
8 Dbl-KB Snatch

*L2

For time:
1 round of:
90 Dbl-Unders
36 Push Ups
24 Alt DB Snatch

Then, 2 rounds of:
45 Dbl-Unders
18 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
30 Dbl-Unders
12 Push Ups
8 Alt DB Snatch

*L1

For time:
1 round of:
180 Skips
24 Push Ups
24 Alt DB Snatch

Then, 2 rounds of:
90 Dbl-Unders
12 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
60 Dbl-Unders
8 Push Ups
8 Alt DB Snatch