Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
AMRAP in 10 minutes: Teams of 4
Part A:
2 Athletes:
Max Calorie Row – one rower at a time (other partner is resting)
Part B:
2 Athletes:
20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)
12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)
After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.
Continue switching until 10 minutes expires.
Two Scores = Total Calories and Total Reps.
Skill Work
Barbell Snatches (this is optional)
If you do not want to work on Snatches feel free to do accesory work of choice,
The coach will work with athletes on snatch technique.
AMRAP in 10 minutes: Teams of 4
Part A:
2 Athletes:
Max Calorie Row – one rower at a time (other partner is resting)
Part B:
2 Athletes:
20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)
12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)
After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.
Continue switching until 10 minutes expires.
Two Scores = Total Calories and Total Reps.
Skill Work
Barbell Snatches (this is optional)
If you do not want to work on Snatches feel free to do accesory work of choice,
The coach will work with athletes on snatch technique.
AMRAP in 10 minutes: Teams of 4
Part A:
2 Athletes:
Max Calorie Row – one rower at a time (other partner is resting)
Part B:
2 Athletes:
20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)
12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)
After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.
Continue switching until 10 minutes expires.
Two Scores = Total Calories and Total Reps.
Skill Work
Barbell Snatches (this is optional)
If you do not want to work on Snatches feel free to do accesory work of choice,
The coach will work with athletes on snatch technique.