Function:
A) Back Squats
7×3 @ 85%
B.) 4 rounds
3 min round, 2 min rest
20 DB Snatch (25/15) (alt. arms)
20 Sit-ups
Max reps burpees
Perform:
A) Back Squats
7×3 @ 85%
B.) 4 rounds
3 min round, 2 min rest
20 DB Snatch (45/25) (alt. arms)
20 Sit-ups
Max reps burpees
Compete:
A1) Snatch – 7×1 @ 85% – count missed lifts in your reps
– 3 or misses in a row, drop weight.
A2) Back Squats
7×3 @ 85%
B.) 4 rounds
3 min round, 2 min rest
20 DB Snatch (70,45)(alt. arms)
20 T2B or GHD
Max reps burpees
Results to comments!
A. Back squats: 105-105-105-110-110-115-120. Kept the bar high. No slipping! Yeah!
B. Dumbbell snatches at 25#
17-19-20-19
Awesome morning WOD!!!!!!
A. FINALLY was able to add some weight to my back squats
5 x 3 @ 145 (still a little too much), 125, 125, 125, 125
HSPUs 6 + 3 + 2 + 3 + 1 = 15
B. 40lb DB snatches (alternating arms each rep- except for round 4 when I did 5 reps then switched hands- goes much quicker)
20 GHD Sit Ups
Burpees
1st round- 17
2nd round- 13
3rd round – 11
4th round- 18
60 Walking lunges
A. 225-225-225-225-225-225-245
B. 20-20-19-18