Friday 4th February – WOD

3rd August 2017

WUWOD

Dip Shrug
High Pull
Muscle Snatch from High Hang
Dip Shrug
High Pull
Muscle Snatch from Low Hang
Dip Shrug
High Pull
Muscle Snatch from ground

WOD 1

In 15 Mins Build to a Heavy Power Snatch
*This wants to be a heavy weight we can maintain good technique 
*build to roughly 85-90% 1rm

WOD 2

EMOM for 20 Mins:
1 Power Snatch @ Above Weight
*If weight feels comfortable, add weight
*If missed or technique not maintained, reduce weight

 

ADDITIONAL WORK

 

15 Mins after Class For Time:
70 Burpees
Then 7 rounds of:
7 Deadlifts @ 75/52.5
7 Box Jumps @ 24/20
Then 7 rounds of:
7 Power Snatch @ 35/25
7 Ring Dips
Then
70 Kcal Row
*Goal is to finish under 18 minutes.
*Set a pace don’t go to hard on the burpees

 

Go top