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Main WOD – July 14 2014

    Home Workout of Day (WOD) Level 1 WOD Main WOD – July 14 2014
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    Main WOD – July 14 2014

    By user | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 14 July, 2014 | 0

    Warm Up:
    Complete a 300 Meter row while your partner completes the following AMRAP…
    10 Good Mornings with hop
    15 Sit Ups
    15 Super Mans

    Upon completion of your 300 meter row, switch stations so Partner 1 is now completing the AMRAP and Partner 2 is rowing. Complete 2 rounds.

    Level 1

    1. Snatch Setup Practice
    2. Snatch Grip Deadlift (SGDL) Practice
    3. WOD – 10 Min AMRAP
      1. 5 Ring Rows
      2. 10 SGDL (between a 4 and 6 on a scale of 1-10)
      3. 15 Hollow Rocks

    Level 2 

    1. Snatch Grip Dead Lift 5-5-5
    2. Hang Statch Pulls 3-3-3
    3. WOD – 12 Min AMRAP
      1. 5 Strict Pull Ups
      2. 10 SDLHP (75/55) (L3- 95/65)
      3. 15 Hollow Rocks
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