Choose From WOD 1 or WOD 2 Below
WOD 1
Perform 1 Power Snatch (or Squat Snatch) every 30 seconds for 10 Minutes.
* Use 70-80% of 1RM
Rest/Stretch 3-5 Minutes.
Then: Perform Max # of Pull-Ups You Can in 5 Minutes.
WOD 2
AMRAP in 20 Minutes:
250m Row or Stop Sign Sprint
5 Strict Pull-Ups
10 Air Aquats
15 KB Swings (1.5pood/1.0)
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| The quick transition needed for those big tires, shown here by Tudd. Power to get it up, speed to get under it... |
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| Some of them Navy boys dropping in for a PT session |
Performed #1, but subbed two 24kg, right hand only KB snatches (shoulder sub) every :30, also decided to go an extra 5" before doing the second part. Subbed L-hangs for pull-ups for 5". Couldn't keep accurate track because the clock was being used.
ReplyDeleteCashed out with a standing broad jump for 8"