19.10.18

WOD
Snatch (EMOM 9 min + 5 min off the clock)
1RM Full Snatch

EMOM byrja í 60% og vinna upp í 80%

5 mínútur eftir emom til að finna 1 RM "Off the clock"

Hokey Pokey (AMRAP – Rounds and Reps)
AMRAP 12:
15 Russian Kettlebell Swings 32/24
30 AbMat Sit-ups
45 Air Squats

Sc1:
15 Kettlebell Swings 24/20
25 AbMat Sit-ups
40 Air Squats

Sc2:
15 Kettlebell Swings 20/16
20 AbMat Sit-ups
35 Air Squats

WOD WARM UP
## :30 Seconds
Active Samson
Active Spidermans
Easy AbMat Sit-ups
Push-up to Down Dog
Air Squats
Moderate AbMat Sit-ups

## Pigeon Pose – :45 Seconds Each Leg
## Child’s Pose – :30 Seconds

5 Good Mornings
5 Back Squats
5 Snatch Grip Push Press (Behind neck)
5 Overhead Squats
3 Snatch Balance
3 Hang Squat Snatch
x2

#### SNATCH EMOM + 5 min ####

Höldum áfram með upphitun fyrir WOD eftir Snatchið

*With a Lighter Kettlebell:*
5 Russian Swings with Object Between Legs
5 Full Swings with Object Between Legs
– – – – – – – – – – – – – – – – – – – – – – – – – –
*With Workout Weight Kettlebell:*
5 Russian Swings
5 Full Swings
10 AbMat Sit-ups

## 1 Round
5 Kettlebell Swings
7 AbMat Sit-ups
9 Air Squats

CategoryWOD