4 ROUNDS
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
20 Single Unders (or Taps)
5 Snatch Right
5 Snatch Left
7 Goblet Squats
Rest 1 Min Between Each 3 Min
For this WOD you will perform 20 single unders or taps, skip overs or hop overs. 5 snatch on your right arm, 5 snatch on your left arm, then 7 goblet squats for 3 minutes. When the clock hits 3 minutes, you'll rest for 1 minute and then repeat that cycle for a total of 4 rounds or 15 minutes.
For the single unders, you will do 20 per round! You may sub with skip overs, hops over, or taps. You may also choose to do low step ups if you are not feeling jumping or skipping.
Full snatch, 5 right then 5 left.
For the Goblet Squat you will hold the KB at your chest. Feet are shoulder width apart with your heels down. Lift your chest and tighten your belly. Reach your butt back and down. Keep your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up! Drive through your heels to stand!
ENJOY!
For the single unders, you will do 20 per round! You may sub with skip overs, hops over, or taps. You may also choose to do low step ups if you are not feeling jumping or skipping.
Full snatch, 5 right then 5 left.
For the Goblet Squat you will hold the KB at your chest. Feet are shoulder width apart with your heels down. Lift your chest and tighten your belly. Reach your butt back and down. Keep your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up! Drive through your heels to stand!
ENJOY!
1 – 3
2 – 3 + 15 taps
3 – 3 + 11 taps
4 – 3 + 10 taps
Vicks WOD 20kg
Round 1 – 3 sets
Round 2 – 3 sets plus 10 skips
Round 3 – 3 sets plus 14 skips
Round 4 – 3 sets plus 23 skips
1 – 3 rounds 20 taps & 2 snatch
2 – 3 rounds 20 taps & 5 snatch
3 – 3 rounds 20 taps & 5/5 snatch
4 – 3 rounds 20 taps 5/5 snatch & 4 goblets
1 – 3 + 20 taps
2 – 3 + 20 taps + 5 snatch
3 – 3 + 20 taps + 10 snatch
4 – 3 + 30 taps + 10 snatch + 2 goblets
R1-3
R2-3
R3-3
R4-3 total 12