WOD

Monday, June 10th

06/09/2019

WARMUP:

 

2 Rounds:

 

5 Inchworm

 

10 Lunges w/ PVC Passthrough

 

10 Sots Press w/PVC

 

10 Cossack Squats

 

 

 

EXTENDED WARMUP:

 

EMOM x 9 min (progress movements each round, perform 2nd movement until end of minute):

 

Min 1: 10 BB GM > 10 Snatch Grip DL > 7 Muscle Snatch & Max Air Squat

 

Min 2: 7 Pushup to Down Dog > 7 Up Downs > 5 Burpees & Plank

 

Min 3: 10 Ring Rows > 10 Jumping C2B/Pullups > 7 Kipping C2B/Pullups & Max Supermans

 

 

 

Snatch Prep: 5 reps each: Snatch DL, High Pulls, BTN Push Press, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch

 

 

 

WORKOUT:
Workout
OPEN 19.4 FOR TIME:
3 ROUNDS:
10 Power Snatch (95/65)(65/45)
12 Bar Facing Burpee
REST 3:00
3 ROUNDS:
10 Bar Muscle-Up
12 Bar Facing Burpee

 


SUNS OUT, GUNS OUT FINISHER:
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher
*Taken from ½ curl to shoulder