WOD Blog

Mon, Jul 12 2021

100th Day: Katie Ni(300th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1084 days ago)

071221 Workout


Cardio,Skill: Rounds
Workout

WARM-UP
AMRAP x 6 MINUTES
9/6 Cal Bike
6/6 SA KB Swing
6/6 SA KB Press
9 Single Ring Ring Rows

SKILL
ON A 8:00 RUNNING CLOCK...
KB Snatch Progression

-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch

into...

ON A 8:00 RUNNING CLOCK...
J-Technique Review Rope Climb

-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand

(No Measure)

WORKOUT
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)

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