WOD
“Talk About It”
4 Rounds
15 Handstand Push Ups
30 Sit Ups
15 Handstand Push Ups
30 Sit Ups
Then
EMOM 7
3 Power Snatch
*65%
3 Power Snatch
*65%
4 Rounds
15 Abmat Handstand Push Ups
30 Sit Ups
15 Abmat Handstand Push Ups
30 Sit Ups
Then
EMOM 7
3 Power Snatch
*65%
3 Power Snatch
*65%
4 Rounds
15 Dumbbell Press
20 Sit Ups
15 Dumbbell Press
20 Sit Ups
Then
EMOM 7
3 Power Snatch
*65%
3 Power Snatch
*65%
WOD GUIDANCE & GOALS
Two pieces to today’s workout! First, complete the handstand push up/sit up couplet. Break handstands into 10/5 or 6/5/4 (yes, you can kip) and do sit ups unbroken as fast as possible. Target sub 10 minutes. THEN, coaches will help you build to 65% of your 1 rep max power snatch. You’ll do three touch and go snatches on the minute for seven minutes with near PERFECT form! If your form breaks down in any way, take weight off of your bar!
Post Time + Weight to Comments.
HOME WOD
4 Rounds
15 Handstand Push Ups
30 Sit Ups
15 Handstand Push Ups
30 Sit Ups
ENDURANCE
10 x 2 min on/1 min jog
7:42 2 ab mats, 55#
13:20 mcx
65#
9:50 MCx / 115#
12:22 & 125#
Great weight Pancho!
9:01 MVx (20lb db’s) / 35#
Kristina, you’re posting!👍
I figured it out 🙂
Way to go Kristina! And love that you’re posting!
Yay! I figured it out 🙂
10:24? 24” Box HSPUs, 30 sit-ups // 55#
9:08 MCx
65# rounds 1-3 then up to 75#
5:31 mcx/ 85#
6:45 db press (25#).
105#
9:14- 1 ab mat
75#
7:32 mcx / 135#
8:?? last round with 1ab
115#
5:58 1 abmat
65#