1.9.2017

WOD
Open Workout 12.2

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rest then Complete SWOD

SWOD
Back Squats
4×9 @ 70%

METCON

Metcon station workout:
60 sec on, 20 seconds off for 3 rounds, 1 minute rest between rounds
1. Rip stick (RS) overhead slap shot (note: switch sides at 30 seconds)
2. RS static lunge with a push press (Note: switch legs at 30 seconds)
3. TRX Low row
4. Med ball lunge with bounce (bounce to the same side as the forward leg and alternate legs and sides)
5. Med ball burpee

Leave a Reply

Your email address will not be published. Required fields are marked *