Friday 5th August 2016 WOD

4th August 2016

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WOD 1

10 min AMRAP of:

  • 10 snatch grip deadlifts
  • 10 snatch grip press
  • 100 m run
  • 10 Bent over row
  • 10 front squats with 3 sec pause
  • 100 m run
  • 10 muscle snatch
  • 100m runSnatch Tekkers 

 

Additional Work

Part 1

To be completed 30 mins before class:

  • 5 x 3 Front Squats

*Build to a heavy triple then hit that weight for the 5 working sets

Part 2

  • 2 rounds for quality
  • 40 Hip Extensions
  • 30 CTB
  • 20 Handstand Push Ups

*Goal is to rest as needed to complete each movement unbroken

 

 

WOD 2

10 rds for time of:

 

  • 10 Power Snatch @ 42.5/30 RX+= 13 reps @ 50/35
  • 10 Goblet squats @ 24/16 RX+ 13 @ 32/20*15 min cap

 

 

 

 

 

 

 

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