WOD: Saturday 210501
Put your hand up if you’re ready for Power Snatches and Overhead Squats!
WHITEBOARD BRIEF
- Metcon: Partner up in teams of 3 and split work evenly between all movements of Row, Run, Power Snatch and Overhead Squat. Barbell Loading should be challenging today, a weight you would complete 5 reps at a time with. Watch your speed of the ground on the Power Snatch, controlled speed from the floor and max speed at the hip, NOT slowing down at the hip in order to make contact.
IN TEAMS OF 3:
900 M Row
600 M Run
30 Power Snatch (135/95)
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run
- Goal: Challenging pace splitting work as desired. Barbell load should be heavier and done in sets of 5 reps at a time.
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (Single Arm Power Snatch DBs 30/20) (Single Arm Overhead Box Squat) (Double reps for both movements)
BANDED GLUTE BRIDGE
0/3 x 10. Rest 60s.