WOD Fri. Jan. 25

January 24th, 2013
by:

Basics Skillwork: Snatch Balance, PVC – Light Weight
Strength: Snatch Balance, 8-5-3-3
Endurance: 10:00 Row for Distance

WOD
Level 1/2
Alternating Tabata Rounds

8 Rounds of 20:10 second split between work/rest

  • 1. Muscle Snatch, 75/45#
  • 2. Push-press/Jerk, 75/45#
  • 3. Bent-over Rows, 75/45#
  • 4. Double Unders

How it works: Do 20 seconds of Muscle Snatches, rest 10 seconds. Do 20 seconds of Push-presses and/or Jerks, rest 10 seconds. Do 20 seconds of Bent over Rows, rest 10 seconds. Do 20 Seconds of Double Unders, rest 10 seconds. That is 1 round. Count ALL reps for final score.

Basics
Alternating Tabata Rounds
8 Rounds of 20:10 second split between work/rest

  • 1. B.O.M.B. Throws 14/10#
  • 2. Shoulder Push-ups
  • 3. Inverted Ring Rows
  • 4. SinglesĀ 

How it works: Same as level 1/2.