Wednesday, February 14, 2018

2018-02-14 WOD

WARM
std warmup
500m row
snatch drills

MAIN

A. EMOM 10
{
Power Snatch
OH Squat
Snatch
}
45x2, 65x3, 75x3, 85x2

B. For time
{
50 burpees
40 cal Airdyne
30 reverse DB Front Rack Lunges 2x35# (this was 15/side, I mistakenly thought 30/side and only realized on second set after doing 10 - so did 70 total instead of 60)
15 HSPU (Rx was 20)
10 Snatch 135# (I did 75# and did 4 snatches and 6 power snatches
15 HSPU (Rx was 20)
10 reverse DB Front Rack Lunges 2x35#
40 cal Airdyne
50 cal row
}
time: 24:22

I added:

C. 4 sets not for time
{
8 hanging leg raise (bent leg)
1 OneArmChinup/side (assisted - 2 fingers up, 1 finger negative)
}

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