Hang Snatch

WOD (8-21-15)

(4 Rounds)

(:20) – Hollow Holds

(:10 rest)

(:20) – Superman Holds

*rest (:40) then repeat*

(5 Rounds)

12 – Wall Balls (20# / 14#)

10 – Box Jumps (30″ / 24″)

8 – Hang Snatches (115# / 75#)

WOD (3-25-15)

(EMOM x 12)

Snatch Complex

2 – Power Snatch (115# / 75#)

2 – Hang Snatch (115# / 75#)

2 – Squat Snatch (115# / 75#)

(12 min. AMRAP)

6 – Overhead Squats (135# / 95#)

12 – Push-ups

24 – Double Unders or 48 – Single Unders

WOD (9-30-14)

TABATA

(:20/:10 x 4) x 2

Station 1:  Back Extensions

(:40 rest)

Station 2:  Ring Push-ups

(:40 rest)

Station 3:  Hang Snatch (75# / 45#)

(:40 rest)

Station 4:  Back Squat (from the ground) (95# / 65#)

(:40 rest)

Station 5:  Hollow Holds

*Complete 4 sets at each station before moving on to the next.  After all 5 stations are complete, go through again*