Push Thru The Wall

Get 'Em Heather!
Get ‘Em Heather!

Warm-up
3 Rounds
10 Push-ups
10 Supermans
10 Burps
10 Scorpions

Hollow Rock Challenge
100!!

-spend 10 minutes warming up the snatch

Oly
EMOM10
3 Reps
A. Squat Snatch
B. Power Snatch

Choose either A or B depending on your weakness. Ascend in weight only if you are completing all 3 reps without any failed attempts. No Pressing out.

Strength
Deadlift
3-3-3-3
-You should be warm from the snatches. The increases in weight should be 10lb or less between sets. No dropping from the top.

WOD (15 minute cap)
21-18-15-12-9
Toes to Bar
Wallballs (11 feet)

Games- Unbroken

4 Comments

  • Rachel 'Goose'

    03/11/2014 @ 4:42 pm

    re-did 14.2 (my hands love me)/ 105 squat snatch, 245 DL; gymnastics floater & Handstand walks

  • goose

    03/11/2014 @ 1:07 am

    155×5 165×5 power snatch tng – up to 405 on the deads
    745 on the WOD – GHD sub for t2b

  • Dale

    03/11/2014 @ 12:50 am

    135 squat snatch emom 10
    495 deadlift x 3
    7:49 unbroken er’thang

  • biscoe

    03/10/2014 @ 1:30 pm

    squat snatch emom @ 135#
    deadlift: 475# – nose started bleeding so i decided to just stick at that weight ๐Ÿ™‚
    wod: 11:30 – unbroken wallballs / had to break up the t2b’s

Comments are closed.

X