Monday 17th October 2016 – WOD

16th October 2016

022011-new-home-ohs

 

WOD 1

In 10 mins build to a heavyish complex of:

1 power snatch
1 oh squat
1 hang snatch
1 oh squat
1 snatch balance

*Start with the bar focus on technique

 

 

 

 

Additional Work

 

 

20 mins after the class complete:

EMOM for 12 mins
100m sprint

*Goal is to run as fast as possible

WOD 2

In 21 minutes complete:

  • EMOM for 5 mins:
    10 pull ups RX+ 12
  • EMOM for 5 mins:
    10 o/h squats @ 52.5/35 RX+ 12 @ 60/42.5

    1 MIN REST

  • EMOM for 10 mins:
    5 c2b pull ups RX+ 6
    5 oh squats RX+ 6 @ above weight

 

 

 

 

 

 

 

 

Go top