Friday 2nd September 2016 WOD

1st September 2016

WOD 1

In pairs 10 min amrap of:

  • 2 lengths of room partner wheel barrow
  • 200m run
  • 2 lengths of room leap frog
  • 200 m run
  • 6 up and overs each
  • 200m run

    KB Snatch review

Additional Work

45 MINS BEFORE THE CLASS COMPLETE:

Build up weight and complete:

6×2 squat snatch

*reset after each lift NO touching and going
*All 6 sets should be at a heavy working weight. If the snatch is feeling good add weight and carry on with single to a heavy rep

WOD 2

For time complete:

  • 60 KB alt snatch
  • 10 box jumps @ 24/20
  • 50 kb alt snatch
  • 20 box jumps
  • 40 kb alt snatch
  • 30 box jumps
  • 30 kb alt snatch
  • 40 box jumps
  • 20 kb alt snatch
  • 50 box jumps
  • 10 kb alt snatch

*Use a kb 1/4 of your bw

*20 min cap

 

 

 

 

 

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