Public Whiteboard

Components

Snatch + Snatch Balan ...

Metcon

"McMahon"

"McMahon" - Fitness

Settings

WOD

Wednesday February 6th 2019

Movement Prep

A. : Snatch Balance Prep (No Measure)

BN Push Press x 3 reps
Overhead Squat w/ pause x 3 reps
No foot Movement Snatch Balance x 3 reps
Snatch Balance x 3 reps

Strength - Performance

B. : Snatch + Snatch Balance + Overhead Squat (Weight)

- 18 minutes to Build to 1 Rep Max

Strength - Fitness

B. : Metcon (Weight)

Five Sets
Push Press @2XX2 x 3 reps
Rest 15s
Ring Row w/ 2222 x 4-6 reps **Horizontal as Possible**
Rest 15s
Deadbug x 5/side
Rest 90 seconds

**Build to Heavy Triple Today**

Conditioning - Performance

C. : "McMahon" (Time)

For Time:
21.15.9
Chest to Bar Pullup
Overhead Squat 115/75#

****Scale Options
1. Scale UP
    1. Bar Muscle up 15/10/5
        1. 15 Bar MU = 90 seconds
        2. 10 Bar MU = 60 seconds
        3. 5 Bar MU = 30 seconds
    2. OHS 135/95#
2. Scale Down
    1. Pullup x 21.15.9
    2. Jumping CTB Pullup x 21.15.9***

Conditioning - Fitness

C. : "McMahon" - Fitness (Time)

For Time:
21.15.9
Chest to Bar Pullup
Goblet Squat
Russian Kettlebell Swing

Decompression

Whiteboard:

Wednesday, February 06, 2019