WOD for Monday, Sep 30, 2019

Olympic Lifting 30-09-2019

Squat Snatch: 10 x 2. Rest 60-90s.

  • Add weight each set or focus on technique.
  • Reset between rep 1 and 2
  • Option Strength: Front Squat: 5 x 5 @ moderate to tough. Rest 90s.

The Departed

In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches @ 52.5/35kg

  • Rx+:@60/42.5kg
  • Score = total squat snatches
  • Option: Power Snatch + OH Squat = 1 rep
  • Option 2: Hang Squat Clean = 1 rep
  • Option 3: Goblet Squat @ 40/30% of your bodyweight

Extra Credit 30-09-2019

2:00 Global Foam Roll Quads
2:00 Global Foam Roll Lats
2:00 Parasympathetic Breathing

Open Gym

Make a note of your achievements in 'Open Gym'

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