2/18/20 WOD

February 18, 2020

A.

Dynamic stretches 

 

B.

(3 min cap) 

21 power snatch 65/95

21 chest to bar pull ups 

(3 min cap)

15 power snatch 80/115

15 chest to bar pull ups 

(3 min cap)

9 power snatch 95/135

9 chest to bar pull ups 

Then max toes to bar last remaining cap 

 

C.

(5 min AMRAP)

10 (5/5) Dbell front rack step up 

10 (5/5) Dbell push press 

 

D.

(3 min max)

GHD sit ups 

 

E.

Static stretches 

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

 

B.

(3 min cap) 

21 dbell power snatch (one Dbell)

21 Dbell bent over rows (Dbell each hand)

(3 min cap)

15 Dbell power snatch (one Dbell)

15 Dbell bent over rows (Dbell each hand)

(3 min cap)

9 Dbell power snatch (one Dbell)

9 Dbell bent over row (Dbell each hand)

Then max v-ups last remaining cap 

 

C.

(5 min AMRAP)

10 (5/5) Dbell front rack step up 

10 (5/5) Dbell push press 

(1 Dbell) 

 

D.

(3 min max)

GHD sit ups/feet under Dbells or couch

 

E.

Static stretches

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