Tuesday’s WOD

Warm Up:

5 Minute Jump Rope

500 Meter Row

Skill:

Burgner warm up

 

Hamilton/ 3 Rounds For Time:

1000 Meter Row

50 Push-ups

1000 Meter Run

50 Pull-ups

 

Advance WOD

BB Gymnastics

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 60 sec.

Conditioning

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.