Hey Folks!
Here’s the WOD for today (Friday!) Warm up and mobility work will be written on the whiteboard in the gym! Rob “cheats” a bit by combining the power clean into a squat clean thruster – but we’ll let ti slide, haha.
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HEALTH
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)
Rest as needed between sets.
Snatch+2 Overhead Squat/Fencers Pose EMOM
EMOM-10
ODD – High Hang Snatch (@~60%)
+ Snatch Balance
+ Overhead Squat
EVEN – Either Ring Push up or Ring Dip position fencer pose (1x Left, 1x Right)
ODD – High Hang Snatch (@~60%)
+ Snatch Balance
+ Overhead Squat
EVEN – Either Ring Push up or Ring Dip position fencer pose (1x Left, 1x Right)
Lil’ Mini Mary
Lil’ Mini Mary:
12 Minute AMRAP:
3 Handstand Push ups
6 Pistols
9 Pull ups
12 Minute AMRAP:
3 Handstand Push ups
6 Pistols
9 Pull ups
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