November 8 2017

November 8 2017

Events

Announcements:

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  • HOODIE preorder is LIVE CLICK HERE
  • ROMWOD is coming!  CLICK HERE
SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 1/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD (18 min)
A. Tall Snatches 4×3
B. EMOM 10 min
Minutes 1-4: Hang Snatch x 3
Minutes 5-7: Hang Snatch x 2
Minutes 8-10: Hang Snatch x 1
WOD
2 rounds of the following:
AMRAP 2min
4 Squat Snatches (115/75)
Max Box Jumps (24/20) in time remaining
Rest 2 min
AMRAP 2 min
6 Power Snatches
Max cal row in time remaining
Rest 2 min
Score=total reps and cals