1.11.18

WOD
## Warm Up min 00-25
## Snatch Ladder min 25-35
## WOD min 39-60
Power Snatch Ladder (5 Rounds for reps)
On the 0:00 – 10 Power Snatches (60%)
On the 2:00 – 8 Power Snatches (65%)
On the 4:00 – 6 Power Snatches (70%)
On the 6:00 – 4 Power Snatches (75%)
On the 8:00 – 2 Power Snatches (80%)

Hver umferð fyrir sig er á tíma.

Skráðu tíma í skor.
Skráðu þyngdir í komment

– Það má droppa stöng, rep þurfa ekki að vera unbroken

Cement Shot (7 Rounds for reps)
Every 3:00 for 7 sets:

Rx+
400 m Run
6 Toes To bar
3 Bar Muscle Ups

RX
400 Meter Run
12 Toes to Bar

Skráðu tímann í hverri umferð fyrir sig í skor

Sc1:
300 Meter Run
12 Toes to Bar /Fótalyftur

Sc2:
200 Meter Run
12 Toes to Bar /Knees to Chest

Sub fyrir úti hlaup (400m):
500/400 Meter Row
28/20 Calorie Assault Bike
28/20 Calorie Sik Erg
300 Meter Assault Runner

FIT

WOD WARM UP
## Banded Pass Throughs – :45 Seconds
## Banded Pull-Aparts – 20 Reps
## Arch Ups – 20 Reps
Starting on their stomachs, athletes will move from a passive position to an active arch position. In the arch position, athletes with lift their arms and legs off the ground, activating the glutes and upper back. Hold for 1 second at the top before relaxing back to the floor.

1:00 Active Samson
1:00 Active Spiderman

### Movement Prep
10 Scap Pull-ups
5 Kip Swings

3x Toes to Bar 1, 2, 3

### Movement Prep
3 Strict Muscle Snatch
3 Snatch Pull
3 Muscle Snatch
3 Power Snatch

3 Power Snatch * Build to workout weight

CategoryWOD