February 3rd WOD

Monday, February 3rd

WU

A. 200m Run

Mobility WOD – Hip Flexor Mobilization

PVC Pipe WU

SWOD

B. 4 sets of:
Snatch Balance x 3 rep

3sec pause at the bottom
Rest 1 minute

C. Back Squat – Rest 90sec between sets
Set 1 – 5 reps @ 75-80% of 3RM
Set 2 – 3 reps @ 85-90%
Set 3 – 1 rep @ 90-95%
Sets 4-6 – 10 reps @ 70-80%

WOD

D. For Time:

50 Double-Unders
10 Chin Ups (Competitors: 5 Muscle-Ups)
40 Double-Unders
8 Chin Ups (Competitors: 4 Muscle-Ups)
30 Double-Unders
6 Chin Ups (Competitors: 3 Muscle-Ups)
20 Double-Unders
4 Chin Ups (Competitors: 2 Muscle-Ups)
10 Double-Unders
2 Chin Ups (Competitors: 1 Muscle-Ups)

 

COMPETITOR’S HOMEWORK

E. 6 sets of:

Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2min between sets

F. 6 sets of:
50m Accelerations – Rest as you walk back
(start at 60%, build to 90%, taper to 60% in last 20m)

G. 3Rds FT:

400m Run
60sec rest

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