Home / W.O.D. / 03/18/2022 Friday’s Workout

WARMUP

1 min cardio

Into…

4 ROUNDS (:15 EACH)
– Jumping Jacks
– PVC Pass Throughs
– Jumping Squats*
– Hollow Hold

*Round 3 switch to PVC Jumping Back Squat, Round 4 sub for PVC Jumping OHS

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:

1 Hang Power Snatch
+
1 Overhead Squat
+
1 Hang Squat Snatch

(Score is Weight)

Week 3 of 8

WORKOUT

3 ROUNDS FOR TIME
400m Run
21 Hang Power Snatch (95/65)

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)

(No Measure)

 
Share this page
 

Leave a Reply

Your email address will not be published. Required fields are marked *

 

 

 

BTS on Instagram

 

Workout of the Day

  • 02/02/2025 Sunday Workout

    WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading

     
 

Blog Archives

 

Get in Touch with BTS