WOD 20/10/18
1.
warm up
3 rnd nft
30 du
10 hang muscle snatch
10 push jerk btn
10 knees push up
10 steps
2.
For Time
1-2-3-4-5-6-7-8-9-10 reps of:
Hang Power snatch (40% BW)
push jerk btn (40% BW)
burpees over the bar
Then, 800 meter Run
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power snatch (40% BW)
push jerk btn (40% BW)
burpees over the bar
Working weight for the barbell movements is 40% of the athlete’s bodyweight.
rest 5'
3.
3 Rounds for Time
Round 1:
500 meter Row
20 Toes-to-Bars
5 thruster @50/35
Round 2:
500 meter Row
20 Toes-to-Bars
5 thruster @60/45
Round 3:
500 meter Row
20 Toes-to-Bars
5 thruster @70/55
rest 5'
4.
Amrap 9'
9 push up
7 box jump over
5 air squat
5.
mobility 15'
