09.12.2019 WOD

11
Sep

09.12.2019 WOD

A. Mobility

B. Warm-up/Volume
EMOM for 12 minutes
Even minutes – 3 Hang Power Snatch (climbing in weight)*
Odd minutes – 15 Hollow Rocks

*Rx Plus = 3 position snatch (floor, hang, power)

C. WOD
10-8-6-4-2-4-6-8-10
Bench Press (climbing in weight)*
DB Bent over Row (50/35)**
AB Roll-out
Not for time…just finish within 30 minutes

* For bench press percentages should be along the lines of: 10 reps @75%, 8 reps @80%, 6 reps @85%, 4 reps @90%, 2 reps @95%

** Two(2) dumbbells