Friday 29th July 2016 WOD

28th July 2016

 

Col WB_1

WOD 1

In pairs in 5 mins complete an unbroken wall ball ladder.

P1 does 1 rep, then partner 2 does 1, then 2/2, 3/3 etc if you break 5 burpee penalty

In 10 mins perform the burgner warm up then review the snatch
Snatch Deadlift – High hang power snatch – oh squat – full snatch no heavier then a bar

 

Additional Work:

Rest 20 mins after the wod then:

‘HILDY’

For time:

  • 100 cal row/ski
  • 75 thrusters @ 20/15
  • 50 pull ups
  • 100 calorie row/ski

    *Goal is to finish with in 25 mins scale to achieve this

 

WOD 2

For time complete:

  • 50 wall balls 20/14lbs
  • 40 pistols RX+ weighted
  • 30 Squat Snatch @ 42.5/30 Scale= power snatch/hang snatch

    *10 min cap

 

 

 

 

 

 

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