Thursday Workout: Snatch Complex, Wall Ball, Run

Check out pics from the 31 Heroes WOD!

10574285_10152192776056751_3393314506690143142_n

STRENGTH/SKILL

Work up to weight that you will use for first set of complex in the workout (you can add weight on sets 2 and 3 if you want)

WOD

Level 1

3 Sets:

  • (2 PS + 2 HPS) x 3
  • Wall Ball (14/8) x 15
  • Run x 200m
  • Rest 3 minutes

Level 2

3 Sets:

  • (2 PS + HPS + OHS) x 3
  • Wall Ball (20/14) x 20
  • Run x 250m (Coleman St intersection)
  • Rest 3 minutes

Notes:  You perform the complex 3 times before moving on to wall balls each set.  Complex for L2 is 2 Power Snatches + 1 Hang Power Snatch + 1 Overhead Squat.  Do 2 Power Snatches + 2 Hang Power Snatches if you have trouble with the OH Squat.  You can drop the bar in between the movements if necessary, but each movement must be done as written (i.e. you can’t do a full hang snatch instead of HPS+OHS).   Record weight on complex and total working time.

ANNOUNCEMENTS

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

10535727_10152154134181751_106208037952916154_o

Workout in the Park!  August 17

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

8 Comments on “Thursday Workout: Snatch Complex, Wall Ball, Run

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s