WOD Friday 5/26/17

by | May 25, 2017 | News | 4 comments

Warm-up
Coach’s choice
WOD prep
complex
1 hang power snatch
1 over head squat
1 Squat snatch from the floor

*15 minutes to Build to wod weight heavier if capable.

WOD
Folsom
7 Squat snatch(135,95)
11 Ring muscle-ups
100 Double-unders
11 Ring muscle-ups
7 Squat snatch(135,95)

*Sub 22 ring dips per round for the muscle ups.
*Scale the snatch load as needed.

Dip options:
Scale volume
Banded dips
Bar dips

Double under options:
Scale volume
Attempts
2:1 singles to doubles

Post WOD
5 minutes foam roll lats and thoracic

4 Comments

  1. Andrew
    Andrew on May 26, 2017 at 7:49 am

    14:50 with 7 MU

  2. John(Frozen)
    John(Frozen) on May 26, 2017 at 11:34 am

    14:24 rx

  3. Elizabeth
    Elizabeth on May 26, 2017 at 1:16 pm

    8:20 65# power snatch & 22 dips.

  4. Justin
    Justin on May 26, 2017 at 8:37 pm

    Complex: 95#

    WOD: 9:11 @ 95# and Ring MU
    Thankfully had Alex there to push me once again to go faster 😉