WOD (WORKOUT OF THE DAY)

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

 

 

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