WOD Wed Nov 27

Warm-up

3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold

Rest 1:30 Between Sets

THEN:

3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

THEN:

On the 2:00 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Work

“Power Wheels”

AMRAP 3:
7/5 Calorie Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
7/5 Calorie Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
7/5 Calorie Bike
4 Power Snatches (135/95)

CompTrain

Warm-up
T-spine, internal rotation mobilization
Glute, Hamstring, deep pec, core activation

Bench Press - build to heavy set of 5

7am E-Fit Class

3x3 box jumps + 3x8 box pistols

after each round:

10 KB oblique crunches, 6 around the worlds (hanging), 3 dragon flags

EMOM x3

• :30 HS hold

• :30 chin-up hold

• :30 bottom of a push-up hold

• :30 reverse chin-up hold

• :30 bottom of ring dip hold

  Round 2 - :20. Round 3 - :15