Unbroken Sets

Locks Be Flowin'
Locks Be Flowin’

Warm-up
5 Minute AMRAP
10 HRPU
15 Air Squats
20 Kips
30 Double Unders

Then

Grab a barbell
10 Reps of ea. with light weight
OHS
High Hang Squat Snatch
Mid Hang Squat Snatch
Low Hang Squat Snatch
Full Squat Snatch

Oly (20 Minutes)
Snatch (work on your weakness- power v. squat
2 @75%
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WOD
Every minute complete an unbroken set
of the following exercises:
1. Chest to Bar Pull-ups
2. Double Unders
3. Kipping Handstand Push-ups
4. Wallballs 30,20
5. Rest
Repeat for 3 Rounds

Open/Masters- 20,14
*you can start over on the double unders if you trip with less than 20 reps

5 Comments

  • biscoe

    03/05/2015 @ 12:07 am

    snatch work: 155 – 205, attempted 210 like 10x’s and just couldn’t get it up
    wod: 156 rx

  • Ribeiro

    03/04/2015 @ 3:44 pm

    Snatch: 215 10# PR
    Did a mishmash of stuff after, legs and back still beat up for some reason

  • Tom Kuchenreuther

    03/04/2015 @ 2:56 pm

    snatch – 165 PR (did 90/95% at 2 reps, woops)
    WOD – 118Rx (couldnt do dubs well )

  • McGuire

    03/03/2015 @ 8:50 pm

    Did yesterday’s workout today.

    Push press-245 pr
    No squat
    Met con- 13:51 @ games power cleans instead of squat cleans

  • Mike Quigley

    03/03/2015 @ 1:54 pm

    175# on the snatch. failed 185 twice (close) that’s my previous 1RM.
    WOD – 133 RX.
    See you Saturday – heading north for some skiing.

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