Monday WOD 30-4-18
April 29th, 2018
Monday WOD 30-4-18
4. ”Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
+ Optional Extra’s in Open Gym.
1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.
2. Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80%
Repeat this cycle (2) additional times.
3. Back Squat
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets.
Thank You: http://comptrain.co/individuals/home/
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