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WOD - Wednesday, 3/21/2018

Please check the social medias and/or mindbody for the latest updates on any schedule changes that may occur due to the incoming blizzard. As of now, we are on for a regular Wednesday schedule.

WU:
With an empty bar or PVC:
4 High hang power snatches (pockets)
4 Hang snatches (1"above knee)
4 OHS
4 Power Snatches (mid-shin)
x 3

A. Strength: 3 Position Power Snatch (top down) (20:00)

5 x @70% of 1RM Snatch

1 High hang Power Snatch (pockets) + 1 Hang power snatch (1"above the knee) + 1 Power snatch (floor)

B. Conditioning:

Every 2 minutes x 4 rounds (no rest between rounds)

10 KBs (70/53)

ME Cal Row/Bike

Score is total cals

At 0,2,4,6 minutes athletes will perform 10 KBs and spend the rest of the workout accumulating calories.

 

Extra Credit: ARMS!

100 Barbell curls (45/35)

then

100 Banded triceps extensions 

When the WOD is anything with max calories.

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