WOD: Saturday, February 3rd, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Tempo PVC Overhead Squats – 10 Reps (3 count down)
  • Burgener Progression

 

Strength: Power Snatch

  • 10 Minutes to build to a 1 Rep max Power Snatch

 

Workout: For Time

10-9-8-7-6-5-4-3-2-1

  • Power Snatches (135/95)
  • Overhead Squats (135/95)
  • B/W Rounds = 3 Bar Muscle Ups

Bar Muscle Up Sub = 3x Ring Dips 

 

Fitness RX: For Time

10-9-8-7-6-5-4-3-2-1

  • Power Snatches (95/65)
  • Overhead Squats (95/65)
  • B/W Rounds = 15 American KB Swings (24k/16k)

 

Skill: Handstands

  • Work on handstand holds, handstand walking, handstand push ups

 

Core: 4 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings