Monday 03162015

WOD 03162015

Warm up:
20-15-10
Cal Row
HR Push ups

BB Gymnastics:
5min EMOM of:
2 Snatches @ 80%
-Then, when the clock hits 5:00 –
2min AMRAP of:
Snatches @ 80%

Strength:
5X3 – Front Squats

TVCF Met-Con:
4 Rounds of:
10 Power Snatches 135/95
10 Toes to Bar
10 Pistols
400m Run

Interval Work:
7min EMOM of:
5 Front Squats 135/95
40 Double unders

Pain Wod:
1min Ring Dips
then (no rest)
4 rounds of:
15 OHS 105/75
20 Pull ups
30 Dbl Unders
then (no rest)
1min Ring Dips
then (no rest)
4 rounds of:
15 OHS 105/75
20 Pull ups
30 Dbl Unders

Endurance:
5 Rounds of:
100m Run
12 Burpee Box Jumps

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One thought on “Monday 03162015

  1. Snatches 2min max @ 135 -8

    Tvc 115- 18:40

    Interval – did 5 reds

    Pain got through first set and ring drips, ripped so stopped at ohs, shoulder tighten up

    Like

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