Friday 11th November 2016 – WOD

10th November 2016

ross

Ross ‘Abs’ Mann

WOD 1

10 min AMRAP of:

3 complexes each of:
3 good morning + 3 oh squat + 3 power snatch
then
100 m buddy carry
*switch at 50m

Pistol attempts
*5 mins
 

 

 

 

Additional Work

 

PART 1:
3 rounds for time of:
10 ghd sit ups/ab mats
10 Power snatch @ 70/47.5
10 ghd sit ups/ab mats
10 burpees

PART 2:
10 mins after the wod
7 x 1 high hang snatch + 2 oh squats

*warm up and build the weights through the 7 sets

WOD 2

For time complete:

4 rounds of :

100m wall ball carry @ blk/blu
10 pistols

then

2 rounds of:
200m wall ball carry
10 wall ball step ups @ 24/20

*15 min cap

 

 

 

 

 

 

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