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16
Nov

161116 Wednesdays WOD

rowing

Warm-up

Run 400m
1-3 rounds (depending on how much time you have)
7 Kb snatch (R+L),
16 mountain climbers
8 SU.

Mobility: Shoulders, Hips, Midline

Bergner Warm Up

Set-up
Jump Shrug
High Pull
Muscle Snatch
Power Snatch
OHS
Snatch Balance
Full Snatch


Lifting

Barbell Cycling
Power Snatch x 3@75% of 1 rm*
Every 1:30 for 10 sets

*Touch and go


Metcon

4rft (CAP 16min)
16 Double KB OH Walking Lunge (53/35)*
16 Burpees
16 Heavy Medball Sit Ups

*Scale as needed.


Partner Metcon

8 rounds for time*

20 Calorie Row
12 Push-ups
6 Pull-ups

*each person will complete 4 sets of each exercise.

Partner 1 does 20 Cal row, then Partner 2 does 12 Push-ups, then Partner 1 does 6 Pull-ups, Then Partner 2 starts next round on rower.

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