Monday Workout: Snatch Complex, Row, Wall Ball

1.  Thank you to everyone who came out for the Nutrition Challenge kick-off today!  Remember, during week 1, the focus is on getting adjusted to eating paleo, prepping food, eating balanced meals, and asking questions when you have them – is this paleo? is a valid question for week 1 ; )

2.  Last Call for the Survey!!  If you’ve already completed the survey, thank you!

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STRENGTH

OTM 10:

Power Snatch x 2 + Full Snatch + Overhead Squat, unbroken each time

Notes: Scale to Power Snatch x 3 on the minute for 10 minutes if necessary

WOD

Level 1

3 Rounds for Time:

  • Row x 500m
  • Wall Ball to 9′ Target x 25

Level 2

3 Rounds for Time:

  • Row x 500m
  • Wall Ball (20/14) to 10′ x 25

Notes: You can sub 400m run for row if you want.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

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2.  Join us on April 19 at 530pm for our celebration potluck!

10 thoughts on “Monday Workout: Snatch Complex, Row, Wall Ball

  1. Snatch complex @ 85 (deload cycle)
    WOD: 11:11

  2. 3 rounds:
    250m row
    25 wall balls
    8:02

  3. Snatch: 115×5, 135×5
    WOD: 8:58

  4. 95, 115, 125, 135×5, 145, 155
    9:00

  5. 55×3, 60×3, 65×3, 70
    WOD: 13:47

  6. Snatch Complex: 40kg for all rounds
    WOD: 12:05 Rx

  7. Snatch complex- @ 60#
    WOD- 10:59

  8. Snatch Complex: 85# for the first 5 rounds, 95# for the next 5 rounds
    WOD: 10:35 (ran 400m instead of row 500m)

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