Monday 5th September 2016 – WOD

5th September 2016

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Well done Bonnie for taking part in your first CF Competition

WOD 1

10 Min Complete:

  • 1 Length 2 Lunges + 2 Air Squats
  • 1 Length 2 Lateral Lunges (1E/S) + 2 Sump Squats
  • 1 Length Bear Crawl
  • 1 Length Hamstring Stretch
  • In remaining time with a partner:
  • AMRAP
  • 10 Back Squats
  • 5 Overhead Squat @ 20/15kg

*you go, I go 

 

Additional Work

To be done 45 mins before the class:

  • 6 x 2 Power Snatch
  • 6 x 2 Back Squat

*build to a heavy double then hold that across 6 sets. The Snatches shouldn’t be touch and go 

 

WOD 2

For Time Complete 3 Rounds Of:

  • 30 Alternating Pistols RX+ 40 Pistols
  • 20 Overhead Squats @ 30/20kg RX+ 35/25kg
  • 30 Lunges RX+ 40 Lunges
  • 20 Back Squats @ 30/20kg RX+ 35/25kg

*scale for pistols = bulgarian lunges

*weight should mean the movements are unbroken

*20 min cap

 

 

 

 

 

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