Friday's WOD - 2/15/2019


Skill:

4x10 (5R/L) - Alt. 1-Arm Dumbbell Power Snatch

Strength:

Push Press

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

3x4@80%ww

1x4+AMRAP@80%ww

WOD:

“17.1”

For Time - 20 min CAP:

10 Alt. 1-Arm Dumbbell Snatches @50/35 15 Burpee Box Jump-Overs @24/20 20 Alt. 1-Arm DB Snatches 15 BBJ-Overs 30 Alt. 1-Arm DB Snatches 15 BBJ-Overs 40 Alt. 1-Arm DB Snatches 15 BBJ-Overs 50 Alt. 1-Arm DB Snatches 15 BBJ-Overs

SCALED OPTION:

For Time:

10 Alt. 1-Arm Dumbbell Snatches 15 Burpee Box Jump-Overs 20 Alt. 1-Arm DB Snatches 15 BBJ-Overs 30 Alt. 1-Arm DB Snatches 15 BBJ-Overs

NOTES: Score Time and DB snatch weight. Recent foundations grads or athletes that have been out of the box for an extended period of time should be steered toward the scaled option as this can be a brutal workout.


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