WOD Brief:
Skill work today on the minute with toes to bar – chest to bar and bar-muscle ups!
- Don’t have any of the above? Have no fear, each movement as you know is scalable and we will work with you on what’s best for you are your current goals.
- Snatches on the opposite minute – the goal is to build in weight but all reps should be touch n go until reaching that heavy single for the day.
PULL-UP COMPLEX + POWER SNATCH
On The Minute x 10 (5 Rounds at each station):
Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU
Odd Minutes – Power Snatch (5-4-3-2-1)
- Aim to climb in weight on the power snatches each round, as the required repetition count decreases
Open/Performance – as written with gymnastic movements
Fitness – knees to chest – pullups – chest to bar
Scaled – knees to chest – jumping pull-ups – jumping chest to bar
W.O.D
“Fast Attack”
21-15-9
Power Snatch 95/65
Push Ups
- 8min time cap
Open/Performance – as written
Fitness – 75/45 (Push Ups 15-9-6)
Accessory Work/Recovery
5-4-3-2-1
Inch Worms
15-15-15-15-15
Band Pull Aparts
**Optional Strength Work Suggested BEFORE class**
3 Snatch Grip BTN Jerks (IN TRIIB)
Every 2 min x 14min
- Build in weight
- Aime for 70-80% of 1RM or increase 5lb from last week!
- Use a rack