WOD Mon 4-16-12 Snatch and AMRAP

WOD Sat 4-14-12 Round and round
April 14, 2012
WOD Tue 4-17-12
April 16, 2012

WOD Mon 4-16-12 Snatch and AMRAP

This video is a great reminder of why we do what we do, this is fitness for everyday, for everyone.

Warmup: Monostructural (run/row/jump) player’s choice, then

Burgner warmup 2x through with PVC, 1x through with bar

New concept “EMOM” or Every Minute on the Minute – perform the following:

2 reps – Snatch (Ground to Overhead in one motion) – 10 minutes.  Pick a moderately challenging weight that you can do with correct form.  This is a combination strength, speed, and technique session.
Rest 4 min then
AMRAP in 12 min
5 GTO 95#/65# (Scale to a weight you can do for 5 quick reps repeatedly)
10 Pullups
15 Situps

I’m sure everyone knows by now but Cool Down is very important, don’t let those abused bodies get cold without some stretching and more movement.

Post Loads and Rounds/reps completed to comments