8th September 2019

WOD WOD, September 9, 2019

WODAPALOOZA Mondays
WOD 1 Online qualifier!

Warm-up
A) Shoulder / Hip Opening complex
B) BB Breakdown – P/snatch
Power Snatch (Weight)
E90sec for 15mins (10 sets)

1 x Power snatch
+
1 x Hang squat snatch

Working up to 75-80%PS

*Smooth movement over heavy weight today

Metcon (AMRAP – Rounds and Reps)
WODAPALOOZA Online Qualifier Workout 1:

AMRAP 9 Minutes

3 Hang power snatch
3 OHS
30 DU

*Add 3 reps on the BB each round

*Rx 35/25

OPTIONS:

BB: Reduce weight – No snatch = HPC / FS (only for shoulder injuries etc)
DU: 50 Single

Post WOD PUMP
10 Minutes / 3 Rounds w/buddy

15 x Banded Face Pulls
12 x Single Dumbell Hammer Curls
12 x Standing overhead DB tricep Extensions ( same bell )

*M4M

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