Friday (Benchmark)

Peak 180 – Group Class

Part A.

Metcon (Weight)

Primer for WOD:

E90s x 7 rounds

perform the following complex, building in weight (start light)

1 Hang Snatch (Squat or power, below knee) + 1 Hang Snatch (above knee) + 2 Overhead Squats

Alt. Movements (any of the following)

-3 Hang or Power Snatch

-2 Squat Snatch (Hang or from the ground)

-3 Front Squats

*Alternative movements for those challenged in the overhead position.
Focus on quality movement with the complex. Turnover is quick and the goal is to elevate heart rate and not fail any reps. Try and focus on keeping weight back in heals on the Cleans and going right into jerks after last clean.


Metcon (AMRAP – Reps)

Wodapalooza Online Qualifies WOD #1 (2019):

9 min AMRAP:

3 Hang Power Snatch (75/55)

3 Overhead Squats

30 Double Unders

*Add 3 reps to each barbell movement (3/3/30, 6/6/30, 9/9/30….)
Scale will be either:

AKB Swings into either Goblet Squats or doubel the reps air squats.

“Cash Out”

Metcon (Time)

After 5 min rest….

50 Russian Twist (35/25)

100 Sit-ups

50 Russian Twist

RX+ 50 GHD Sit-ups

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