Monday 29th August 2016 – WOD

28th August 2016

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James – Burpees For Charity

WOD 1

Review Power Snatch / Burgner Warm Up

In 15 mins complete:

  • 3 x 3 Power Snatch

*increase weight each set but make them look perfect scale to hang if needed

EMOM 10 Mins:

  • 1 Power Snatch

*start at last 3 x 3 weight then increase weight each set, focusing on technique 

*can partner up if lifting same weight

 

Additional Work

Part 1

Rest 20 mins then complete:

  • TJ:
  • 10 Bench / Floor Press @ 82.5/55kg
  • 10 Strict Pull Up
  • Max Rep Thruster @ 60/42.4kg

*repeat until you reach 100 reps of thruster 

 

WOD 2

Have a good trip PAUL SMITH

7 Min AMRAP:

  • 3 Power Snatch @ 60/42.5kg RX+ @ 70/52.5kg
  • 9 Wallball @ Blk/Blu RX+ @ 11ft Target

 

 

 

 

 

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