01 Sept 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In teams of 2, 4 rounds of the following for maximum repetitions:

90 seconds: Wall ball (9/6 kg)
90 seconds Kettlebell swing (24/16 kg)
90 seconds: Box jump (24/20 in)
90 seconds: Shoulder to overhead (35/25 kg)
90 seconds: Calorie row
90 seconds: Rest

* One person working at a time, switch as needed


Speciality Sundays

A) Hang Power Snatch
7 x 2
*Start at 60% of 1RM power snatch and build

B) Snatch pulls
4 x 3 @ 85% of 1RM snatch

C) Accessory
Pick one exercise below based on your weakness
Weak back > Good mornings: 3-4 x 10
Weights crashing > Snatch balance: 3-4 x 3
Weak overhead > BTN Snatch push press: 3-4 x 3