WOD: Tuesday November 7th 2017

Dynamic Warm up #2

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

Bench Press

5 Reps @ 40%
5 Reps @ 50%
5 Reps+ @ 60% (AS MANY REPS AS YOU CAN)Superset with 10 push ups

Bergener Warm Up

1 Down Up
2 Elbows high & Outside
3 Muscle Snatch
4 Snatch Lands 2″ 4″ 6″
5 Snatch Lands (Full)

Skills Transfer

6 Snatch Push Press
7 Overhead Squats
8 Heaving Snatch Balance
9 Drop Snatch
10 Snatch Balance

Randy

75 Snatches 75/55

 

WOD

100 KB Swings 62/44 with 10 air squats at the top of every minute