© 2017 by Dynamo Academy

WOD - Monday, November 4, 2019

November 4, 2019

A.  2 Rnds
250m row
20 band pull apart
20s deadhang + 5 scap retrac
10 push ups+
Stick:
7 RDL+ 7 snatch pull + 7 Muscle snatch
7 Snatch Balance + 7 Hang Snatch

 

B.  Snatch
*Build up to 70% for complex
A)1 SGDL + 1 High Hang Snatch + 1 Hang Snatch + 1 Full snatch
B) build to 85% for 5 singels

 

C.  12 Minute AMRAP
20 Alt DB Snatch
40 DU
5/5 DB OHS
10 Push up

 

D.  Tabata 
Crunch
Plank

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts
Please reload

Archive