WOD
Monday Aug 6th, 2018
WARM UP
SNATCH AND WEIGHTLIFTING WARM UP
10-15 standing hops
10-15 jumping jacks
10-15 high knee
10-15 butt kicks
15 horizontal arm swings
15 arm circles
15 elbow circles
15 wrist stretches
SWOD
SKILL
Bar Muscle-ups (5-10 minutes)
A. Hollow Body to Arched Position
3 reps x 3 rounds (singles)
B. Lever yourself back on bar
3 reps x 3 ronds
*scale: individual rack w/bar on sliders
MetCon
Rx: Metcon (Time)
Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches
Men use 135-lb. barbell
Women use 95-lb. barbell
Sc 95/65
Scale: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#