Saturday 4.25.20 (At Home Workout)

April 24, 2020

 

 

Mobility: 3 rounds

PVC/Broomstick RDL x5e side

Box Jump Step Down10/Step-Ups x5e

3 rounds: 

Broomstick/PVC Shrugs x5, High Pull x5, Power Snatch

 

Skill: Snatch Tech

BB: 5 sets 

3 Position Squat Snatch (pocket, ak, bk) 

 

DB/KB: 5 sets 

3 Wall Facing PVC/BroomStick Squats + 3 Goblet Squat (DB/KB) + 30-45s Plank 

 

BW: 5 Sets

3 Wall Facing PVC/BroomStick Squats + 6 BW Rev Lunges Each Side + 30-45s Plank 

 

WOD: “17.1 @ Home”For Time 

10 Alt DB/KB Snatch/Sit Ups 

15 Burpee Box Jump Overs/Burpee Box Step-Overs/Burpee Box or Chair Step-Up  

20 Alt DB/KB Snatch/Sit Ups  

15 Burpee Box Jump Overs/Burpee Box Step-Overs/Burpee Box or Chair Step-Up   

30 Alt DB/KB Snatch/Sit Ups 

15 Burpee Box Jump Overs/Burpee Box Step-Overs/Burpee Box or Chair Step-Up  Burpee Box Jump Overs 

40 Alt DB/KB Snatch/Sit Ups 

15 Burpee Box Jump Overs/Burpee Box Step-Overs/Burpee Box or Chair Step-Up  Burpee Box Jump Overs 

50 Alt DB/KB Snatch/Sit Ups  

15 Burpee Box Jump Overs/Burpee Box Step-Overs/Burpee Box or Chair Step-Up   

 

Modifications

  1. Alt DB/KB Snatch - Situps - Alt BW V-Ups  

  2. Burpee Box Jump Overs/Burpee Box Step-Overs/Burpee Box or Chair Step-Up

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