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Tuesday – 10/10/2017

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The Workout for Tuesday is:

 

WARM-UP

  • 30 sec Supinated Grip Hang From Rig
  • 10 Leg Swings
  • 10 Goblet Squats
  • 4 Inchworm + Spiderman + Pigeon
  • 4 Broad Jumps
  • 30 sec Hollow Hold

 

WOD SPECIFIC

Snatch Technique

 

STRENGTH

(Performance)

In 15 minutes, establish 1RM Snatch

*Compare to August 22nd

(Fitness)

AMRAP x 12

  • Deadlift x 3
  • Banded Lat Pull-Down x 20
  • Box Jump x 10
  • Hollow Hold x 30 seconds

 

CONDITIONING

Open Workout 14.4

AMRAP x 14 minutes

  • 60 Cal Row
  • 50 Toes-to-Bar
  • 40 Wall Balls (20/14)
  • 30 Power Cleans (135/95)
  • 20 Ring Muscle-Ups

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 min.)

-Strength:

  • Establish 5RM Bench Press (compare to August 22nd)

-Endurance: For Time

  • 100 Cal Assault Bike (compare to August 15th)