MON13JULY2015

by | Jul 12, 2015 | WOD | 2 comments

WOD

Strength

Front Squat: every 90 sec: 60/3, 70/3, 80/2, 85/2, 90/2, 85/3, 90/2, 85/3

Conditioning
14 min AMPRAP:
10 Toes to Bar
5 Hang Squat Snatch (115/75)
200M Run

Extra

Snatch: Blocks @ knee: 7 sets of 2 working to heavy double
rest 90 sec

Push Press: 8 min to establish 1RM

Cooldown (post workout)
3 Rounds:
400M Jog
30M Walking Sled Push (step heel to toe)

2 Comments

  1. Melissa Pittana
    Melissa Pittana on 13July2015 at 12:13 am

    Why is snatch an extra on a day one would be doing a snatch? Signed-Curious and sore.

    Best Regards,

    Melissa Pittana Joss Properties 469) 569-8774

    Sent from my iPhone

    >

    • CoachCoker
      CoachCoker on 13July2015 at 3:05 pm

      Think of it as drop sets… Heavy for strength, light in the metcon for accessory work, conditioning, etc. Just like doing heavy back squats for strength work and wallballs for conditioning.