WODconnect

saturday Workout

  1. Snatch
    Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
    Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
    Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
    Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

  2. Rope Climb Stamina
    3 Sets of :40 Second On/1:20 Off – Legless Rope Climbs
    Directly into…
    3 Sets of :40 Second On/1:20 Off – Rope Climbs

  3. Conditioning
    For Time:
    21 Overhead Squats (115/80)
    200 Meter Run
    21 Thrusters (115/80)
    200 Meter Run
    15 Overhead Squats (115/80)
    200 Meter Run
    15 Thrusters (115/80)
    200 Meter Run
    9 Overhead Squats (115/80)
    200 Meter Run
    9 Thrusters (115/80)
    200 Meter Run

  4. Midline
    Not For Time:
    1:00 L-Sit Hold
    2:00 D-Ball Hold (150/100)
    :30 Second L-Sit Hold
    1:00 D-Bal Hold (150/100)
    :15 Second L-Sit Hold
    :30s D-Bal Hold (150/100)

  5. Recovery Row
    Not For Time:
    6,000 Meter Row