Tuesday Workout: OTM, Short AMRAP, Core Work

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WOD

Level 1

Every 2 Minutes for 5 Sets:

  • V-up x 8-10
  • Alternating Dumbbell Snatch x 8-10

Then, 5-10 Minutes after:

AMRAP 6:

  • Row x 150m
  • Dumbbell Hang Clean Thruster x 10

Level 2

Every 2 Minutes for 5 Sets:

  • Toe to Bar x 10
  • Alternating Dumbbell Snatch (55/35) x 10 (5/side)

Then, 5-10 Minutes after:

AMRAP 6:

  • Row x 150m
  • Squat Clean Thruster (115/85) x 10

Notes: Each set should be unbroken on the toes to bar if possible. Alternate arms on Db snatch – goal should be to complete the work within a minute each time. Β Go for touch and go on squat clean thrusters if possible.

Gymnastics Strength/Core Work

8 rounds on the 30 second:

  • 15 seconds L sit hold (tuck hold for level 1)
  • 15 seconds rest

*Work hard for all 15 seconds, if you have to come down and reset do so

Notes: Use parallettes or boxes (if on a box, thumbs are forward and middle fingers are to the sides)

 

4 Comments on “Tuesday Workout: OTM, Short AMRAP, Core Work

  1. Wod 1: 1:06,1:07,1:07,1:09,1:06 (w/ 5 vups at the end after a minor hand rip)
    Wod 2: 2 (@65#)
    Strength: tuck holds on box

  2. WOD 1: :50, :52, :57, :59, 1:00 Rx
    WOD 2: 2 + 28m @75#
    Core: 2 sets on the parallettes, 2 sets on the rings, then tried like 5 seconds hanging off the bar before I decided I’d had enough πŸ˜›

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