Saturday 11th November – WOD

10th November 2017

WUWOD
3 Rounds of
10 Dislocates
10 Muscle Snatch
10 Power Snatch
10 OH Squats
10 Hang Squat Snatch
*With an empty Barbell

WOD 1
In 25 Mins Complete:
2-2-2-2-2
Snatch Pulls
*Use the heaviest weight possible each set.
*Can build weight through the sets

2-2-2-1-1 Snatch
*Build weight through the sets to wod weight

WOD 2

For Time Complete:
AMANDA
9 – 7 – 5
Squat Snatch @ 60/42.5 C= 85/60
Muscle ups
*12 Min Cap
*Scale weight to allow no more than 4 breaks per set or fast singles
*Can scale number of muscle ups
*Scale muscle ups to double rep c2b/pull ups/ring rows

Additional Work

30 Mins After Class on a running clock:
At 0 for time:
40 HSPU
40 Ring Dips
40 Push Ups
At 10:00 for time:
40 Pull ups
20 Strict Pull ups
10 Bar Muscle Ups
At 20 Mins for time:
30 GHD Sit Ups
40 Toes to Bar
50 Sit Ups
*30 Min total cap.
*If you run out of time go straight into next workout.
*Each one has a 10 min cap

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