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Blog Friday 2/1/19

Blog

Friday 2/1/19

  • by rbwrv
  • January 31, 2019

Friday

Fitness

Accessory

3 sets

6 back rack reverse lunges/leg

20 band pull aparts

10-15 ring rows-3 second lower

WOD

“Han Solo”

4 rounds for time

20 wall balls (14/10)

10 hang power snatches (75/45)

Performance

Accessory

3 sets

6 back rack reverse lunges/leg

20 band pull aparts

10 ring rows-3 second lower (feet on box)

WOD

“Han Solo”

4 rounds for time

20 wall balls (20/14)

10 power snatches (75/45)

Competition

Accessory

3 sets

8 back rack reverse lunges/leg

25 band pull aparts

15 ring rows-3 second lower (feet on box)

WOD

“Han Solo”

4 rounds for time

20 wall balls (30/20)

10 power snatches (95/65)

We will start with some accessory work.  As always on the accessory work we want you to pick a moderate weight and focus on good technique and using the correct muscles.  This will help to keep us healthy and balanced.  The workout is a couplet of wall balls and light snatches.  Focus on using your legs and not your back as you get tired on the snatches.

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