Wod 31/10

Snatch accessory
3x:30sec Overhead hold from rack (Choose load)
4 set with 2 reps of Sotts Press from rack (Choose load)
Try in a squat if form allows
Snatch complex
1 Hang Snatch Pull + 1 Power Snatch + 1 Snatch Balance
Increase weight if form allows
3 rounds of
2 min work 2 min rest
200m row
6 Alternating dumbbell snatch 20/16kg
Amrap Squat snatch 40/30kg in remaining time
L1: 28/20kg DB, 50/35kg squat snatch
L2: RX
L3:16/10kg DB, 30/20kg power snatch
L4: 10/6kg DB, 20/10kg power snatch
CF Basic
Front squat from rack
Practice airsquat first
Start with only barbell doing 10 reps 2 rounds
Continue with 8 reps, resting 1-2 min between sets. Add weight if form allows, 1-5kg
Key pointers!
Breath in, hold and tighten your sixpack!
Start the movement with the hip, move it back a little bit then sit down with a straight back.
Keep elbows high, chest up!
Knees moves over the feet or slightly outside.
10 min AMRAP
10 Frontsquat from floor 20/15k-30/20kg
5 Push ups
5 Ring rows (OR bar row on pull ups bar)
Team option
In teams of 2
You go I go, one round each for 10 min
In teams of 3
You go I go the other one go. One working through one round, one resting and one rowing
After nr 1 is done with the round he/she switch with the rower. The one whos been resting starts one doing frontsquats. And the one that has been rowing rests.
Score is rounds and calories on rower.

Kommentera gärna:

Senaste inläggen

Senaste kommentarer