Call Us: (518) 459.4444

27
Jul

Saturday 072812

 

Link of the Day

This Weeks' Mobility

Warm-Up:

Junkyard dog WOD:

 

 

I. Power Snatch

3, 3, 3

*Rest 5 Minutes Between Sets

II. 4 Sets:

Hang Squat Snatch x 1 / Overhead Squats x 3 / Snatch x 1

Rest 90 Seconds Between Sets

III. Chest To Bar Chin Up – 1 Set To Max

Scaling options for all ability levels will be provided for by your coach.

Competitors:

Rest 4+ Hours

. For Total Time:

21 Kettlebell Snatch – 2/1.5 pd – Right Hand

21 Kettlebell Snatch – 2/1.5 pd – Left Hand

21 Pistols – Right Leg

21 Pistols – Left Leg

10 Ring Handstand Pushups

Rest 90 Seconds

15 Kettlebell Snatch – 2/1.5 pd – Right Hand

15 Kettlebell Snatch – 2/1.5 pd – Left Hand

15 Pistols – Right Leg

15 Pistols – Left Leg

10 Ring Handstand Pushups

Rest 90 Seconds

9 Kettlebell Snatch – 2/1.5 pd – Right Hand

9 Kettlebell Snatch – 2/1.5 pd – Left Hand

9 Pistols – Right Leg

9 Pistols – Left Leg

10 Ring Handstand Pushups

 

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact kevin.houston@albanycrossfit.com for more information.

 

Leave a Reply