EMOM for 10 minutes perform
1 Squat Snatch
2 OHS
Then
3 rounds for max reps
1 min row for calories
30 sec rest
1 min WB Push Press with slammer*, 30/20
30 sec rest
1 min Ball Slams, 30/20
30 sec rest
*WB PP with slammer - shoot the slam ball to the WB target without squatting. Basically this is a wallball shot minus the squat. There was a discussion in one of the evening classes last week about this movement. The class thought this would be easier than regular, full squat wallball shots using 20/14. What do you think???
Post load, reps, and opinion of the WBPP to comments.
8 comments:
Coach Amber, you're sneaky w/ those pictures!! I never even heard you take that Sat.!!
Under the weather with either a cold or allergy. Hope to see y'all tomorrow.
Rx calories plus reps = 158
That was a gasser...especially the pp slammer wall balls
Good looking ohead work Oatie! Brian doesn't make us hold the bar ohead though to read the WOD each day....we can just walk up and read it.
Yes, Bill, if you come in on a Saturday and don't know what you want to do, you have to hold a barbell overhead until you decide.
Tomorrow's WOD is
Perform as many reps as possible of
1 min pull-ups
1 min ring dips
1 min pull-ups
1 min ring dips
1 min pull-ups
(NOTE - You may start on ring dips if you would prefer. If you choose to start with rd, then alternate RD/PU/RD/PU/RD.)
Then
1/2 TABATA toes to bar
1/2 TABATA burpees
1/2 TABATA box jumps, 24/20
1/2 TABATA double Unders
(1/2 tabata = 4 cycles of 20sec on and 10sec off)
Saw a cool WOD posted on FB:
Boston Strong:
26:20 AMRAP
800m Run
4 Burpees
15 KB Swings (53/35)
13 Situps
I like it Judy Danger! Tonight was sweattastic! The pp w the slam ball was...unique to say the least. On my last rd of slams, the ball was slipping out of my hands from the sweat. IT WAS GREAT & AWFU, LOL.
You crack me up Mr. Bill!! Ohead work is good, no matter the circumstances.
Post a Comment