Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up; Include PVC Pipe of BB OHS

13:00 – 23:00 | Work up to opening weight; demo snatch pulls for fitness group

23:00 – 43:00 | Fitness & Oly Fit Program

43:00 – 60:00 | Metcon

Fitness

Complete 4 Rounds:

3-5 Snatch Pulls (scale with 6-8 RDL)

Rest 1 Minute

1 Minute Double Under Practice

Rest 1 Minute

2-3 Wall Walks (pause top position for 5 seconds)

Rest 1 Minute

Romanian Deadlift (4 x 6-8)

Oly-Fitness

Complete 5 Rounds of:

1 Snatch + 1 Hang Snatch

Rest 2 Minutes

*ideal working weight about 82-88% of snatch max

Snatch Complex

Complex for the day – no long term tracking

Metcon

Oly Fit & Fitness will have 2 different metcons today

Metcon (AMRAP – Rounds and Reps)

Oly Fit (Rx)

10 Minute AMRAP

10 Burpee Pull Ups*

10 Russian KBS 50/35

10 Wall Balls 20/14

*Must us a bar out of arms reach or demonstrate dead-hang first

Fitness

5 Push Ups

10 Sit Ups

15 Air Squats