Wod Sunday 3/19/17

1. Warm-up

Coaches choice

2. Wod prep

Snatch progression:

10 hip hinge no kettlebell
10 KB romanian dead lifts both arms
10 KB romanian dead lifts 1 arm
10 KB high pulls 5 each arm
10 KB top down snatch 5 each arm
10 KB hang snatches 5 each arm

3. Wod

Ticket to Paradise

3 Rounds for time:

10 KB Hang Power power snatches(70,53)

22 KB goblet Step-Back Lunges (70,53)Alternate legs

100m kettle bell 1 arm suit case carry.(switch hands at the 50m mark)(70,53)

16 Box jumps(24,20)

4. Post Wod

Over head banded distraction 2 minutes per side.

Option 2:

3 Rounds for time:

10 KB Hang Power power snatches(53,35)

22 KB goblet Step-Back Lunges (53,35)Alternate legs

100m kettle bell 1 arm suit case carry.(switch hands at the 50m mark)(53,35)

16 Box jumps(24,20)

Option 3:

3 Rounds for time:

10 KB High pulls(35,26)

22 KB goblet Step-Back Lunges (35,26)Alternate legs

100m kettle bell 1 arm suit case carry.(switch hands at the 50m mark)(35,26)

16 Box jumps(20,16)

*Scale loads and height of box as needed.

Merri

Posted in WOD

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