Steady through
:20 High Knees
10 Muscle Snatch
:20 Butt Kicks
10 Overhead Squats
:20 Tuck Jumps
10 Hang Squat Snatch
Get Powerful
Every 2:30 for 15:00
200m Run
3 Squat Snatch
Build across sets
Get Fit
For Time:
1k/900m Row
30 Alternating Pistols
20 Hang Power Snatch 115/75
10 Min Cap
(Wellness WOD)
For Time
1k/900m Row
40 Air Squats
30 Alternating DB Snatch 50/35 (or less)
10 Min Cap
Competitors Extra
For Time:
45 Burpees to Target 6"
30 Burpee Pull Ups
15 Devils Press 50/35s
9 Min Cap
ATHLETES NOTE:
Pick your spots to "struggle" and your spots to thrive today! Snatching and Pistols can both create limitations for many athletes. Pick the movement you want to put your energy and focus into, then just find a modification for the other so you're not held up during your entire session.
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Narrow Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)