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Home / Uncategorized / “AMANDA’S REVENGE” WOD 5/14/19

“AMANDA’S REVENGE” WOD 5/14/19

0

WARM UP:

400 M. Run or Row

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Sets

8 Wall Facing Shoulder Taps + 20 Sec Elevated Hollow Hold

Then:

3 x 5 HSPU w/ a 3 Sec. Negative

*Advanced: Strict

LIFT:

Snatch Pathway Complex

3 @ 65%

3 @ 70%

2 × 3 @ 75%

*1st Pull to Above Knee’s (3 Sec. Hold), Move to 2nd Pull Position (2 Sec. Hold), Hang Snatch from 2nd Pull Position.

WOD:

“AMANDA’S REVENGE”

For Time:

3 Rounds

50 Double Unders

50 FT. Handstand Walk

5 Squat Snatch (185/135) or 75%


FIT

SKILL:

3 Sets

20 Sec. Hollow Hold

40 Russian Twists

20 Hollow Rocks

*Rest 1 Min.

LIFT:

Strict Press

5 x 4

*Build

WOD:

AMRAP 12

100 Single Unders

10 Hurdle Jumps (24/20)

10 Alt. DB Snatch (50/35) (44/26)

*May scale up to 50 Double Unders

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