WOD Friday 9/20/19

“Air Conditioning”

Every 5 mins for 20 mins do:

20 Alternating Dumbbell Snatches, 50/35 lbs

40 Air Squats

20/15 Row Calories

GENERAL Looking to push the pace in this interval conditioning piece Athletes should choose weights and/or rep schemes that allow them complete the 3 movements in 3:00 – 3:30 This allows for at least 1:30 – 2:00 of rest before the next round Record all round splits, as the score is the slowest of the 4 rounds Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 With time included for a stagger, this workout will take 22 minutes to complete

DUMBBELL SNATCHES Alternate arms on every rep for a total of 20 Both heads of the bell should touch the ground on every rep ROW Stagger by 2 minutes if short on rowers

AFTER PARTY “After Party” workouts are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days

“After Party” workouts won’t be included are Thursday and Sundays, as those are ‘Rest Days’ on the Competitive programs. On these days, we’ll include optional cool downs that you can walk your class through as a group. Skill + Snatch On the 1:30 x 7 Sets: 3 Toes to Bar 2 Bar Muscle-ups 1 Hang Squat Snatch 1 Squat Snatch Sets: 65-70-72-74-76-78-80% of 1RM Snatch