OlyWoD 14/4
A
Hang Snatch complex, 5 sets. (Light weight)
Hang Snatch pull – hang muscle Snatch – hang power Snatch – Hang squat snatch
(1+1+1+1 – All from above knee)
B
6 sets
Hang Snatch (above knee) + OH squat + snatch
(1+1+1)
C
Tempo Front Squats
On the 2:00 x 5 Sets:
3 Tempo Front Squats
* 3 Seconds Down + 3 Seconds Hold
WOD 14/4
Conditioning:
”I Will Survive”
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches 60/42,5
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches 42,5/30
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches 35/25
Built By CompTrain
3-2-1…GO
WOD 13/4
Conditioning:
”Single Tasking…Kinda”
AMRAP 12
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs 22,5/15 – 60/50
12 Single-Arm Dumbbell Clean & Jerk 22,5/15
Built By CompTrain
3-2-1…GO
WOD 12/4
Conditioning:
”Acid Reflux”
5 Rounds For Time:
15 Chest-to-Bar Pull Ups
12/9 Calorie Assault Bike
9 Thrusters 52,5/37,5
Built By CompTrain
3-2-1…GO
WOD 11/4 kl.17.15
”Annie on the Run”
For Time:
50-40-30-20-10*
Double-Unders
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball 9/6