Saturday 4th November – WOD

3rd November 2017

This guy is in charge of the gym today

WUWOD

5 Rounds of Snatch PVC Complex:
Dip Shrug
Hang Power Snatch
OH Squat
Snatch Balance
Hang Squat
Snatch
Full Squat Snatch

WOD 1
In 15 Mins Power Snatch
5×2
*build weight through sets to heavy double

WOD 2

In Pairs Complete
3 Rounds of:
2 Min OH Barbell Lunge @ 50/35 C=70/50
400m MB Run Together
2 Min Handstand Walk/Pike Around the Worlds
*20 Min Cap
*Scale weight of lunges to be able to hit sets of 10 everytime
*1 6ft Mat = 1 Rep on walk. 1 Rotation of box = 2 Reps on around the worlds

Additional Work

Good Mornings 3×8
*Use a Consistent weight across all working sets

20 Mins after Class FOR TIME:
1000m Row
100m Farmers Carry @ 32/24 each hand
80 Wall Balls @ 20/14
60 KB Swings @ 32/24
100m Farmers Carry @ 32/24 each hand
40 KB Push Press @ 32/24 each hand
100m Farmers Carry @ 32/24 each hand
20 Deadlifts @ 140/100
100m Farmers Carry @ 32/24 each hand
1000m Row
*25 Min Cap
*Challenge will be to finish farmers carry unbroken each time

 

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