Monday 10th June – WOD

10th July 2017

 

WUWOD

3 rounds of:

10 pull up kips
5 PVC power snatch
10 kb swings
10 PVC OH SQUAT

WOD 1

In 15 mins:

5×1 Snatch balance
*quickly build to a heavy single

5×1 snatch (full)
*quickly build to a heavy single
*5 lifts only on each exercise

WOD 2

20 min AMRAP of:

5 Power Snatch @ 70/47.5 RX+ 80/60
250m row/ski/run
5 bar muscle up/10 c2b/ 10 pull ups

*scale to an unbroken heavy 5 power snatch every round
*aim for 4-5 rounds 

Additional Work 

15 mins after class

For Quality:
70 GHD sit ups
50 ring dips
*goal finish each movement in as little sets as possible

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