© 2017 by Dynamo Academy

WOD - Tuesday, April 10, 2018

April 10, 2018

HAPPY BIRTHDAY SAMANTHERRR BALL!!

 

A.  PNF Calf, Arm circles, Deadhang + swing, Leg swings, Walking Dynamos, BPAC, Grab sticks - OHS, sott press, snatch

 

B.  Snatch 

80-85x1x6 sets

** Practice Inverted Hang to lower in between sets

 

C.  "PSYCHO SAM"

a   6-5-4-3-2-1
Snatch (45/60)
Burpee Over Bar
(6 Minute Time CAP)(0:00-06:00)(Total reps 42 + remaining seconds 1 rep per second)
---------------
b   3 Rounds
30 DU (unbroken)
10 OHS
(4 Minute Time CAP)(06:01-10:00)(Total Reps 120 + remaining seconds, 1 rep per second)
---------------
c   5 Minutes to establish Snatch 1 RM (10:00 - 15:00)

*Score is (Total reps in a) + (total reps in b) + (total Kilos in c)

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