Workout Of the Day
ROOKIE / ALL LEVELS
A.
”Bird Box”
For Time:
100/70 Calorie Row
75 Box Jump Overs
50 Power Snatches
75 Pull Ups
50 Power Snatches
75 Box Jump Overs
100/70 Calorie Row
*In teams of 3, only one person working at a time, share as needed.
INTERMEDIATE
Choose one of the following:
A.
16.3
Complete as many rounds and reps as possible in 7 min. of:
10 Power Snatches (75/55 lb.)
3 Bar Muscle-ups
or,
B.
18.4
For time:
21 Deadlifts (225/155 lb.)
21 HSPU
15 Deadlifts (225/155 lb.)
15 HSPU
9 Deadlifts (225/155 lb.)
9 HSPU
21 Deadlifts (315/205 lb.)
50-ft. Handstand Walk
15 Deadlifts (315/205 lb.)
50-ft. Handstand Walk
*9-min. time cap
SAT-ELITE
Snatch skills – 25 minutes
Work up to the working weight.
Try to find your heavy “beautiful” squat snatch of the day.
It doesn’t have to be a PR
WOD 1
E2MOM – 12 minutes (6 rounds)
Snatch complex @80% of today’s heaviest snatch
Snatch pull + hang squat snatch + squat snatch
WOD 2
Time Cap 18 min
Team of 2
3 rounds of
10m handstand walk
20 Partner Deadlift 180/150/110 (MM/MF/FF)
30 Handstand push up (non-working athlete handstand hold)
40 box jump over