Sunday 6th July – WOD

5th August 2017

WOD 1

In Pairs 10 Min AMRAP of:
8 Air Squats + 3 sec Pause in the Bottom – arms up
8 Goblet Squats + 3 sec Pause in the Bottom
8 Single Arm KB Press – 4 Each Side
8 Front Rack Front Squat – 4 each side
8 KB Squats Holding KB out in front of body
8 KB one arm Thruster – 4 each side
*1 Work/1 Rest
*Use a light kb

WOD 2

In Pairs Complete 2 Min AMRAP of:
AB Mat Wall Ball Sit Up Throw @ 20/14
Then 100 Thrusters @ 52.5/35 COMP 60/42.5
100 Double Russian KB Swing @ 20/12 COMP 24/16
100 Leg throws
Then 2 Min AMRAP of:
Partner High Five Push Ups
*20 Min Cap

Additional Work 

Rest

Barbell

A). 7X1 Full Snatch + OHS

B). 6x 1 Full Clean + 2 Front Squat

C). 1/4 Split Jerks 5×5
Each rep pause 2-3 secs in receiving position
Keep these nice and snappy!
We will build the weight over the cycle.

D). Acc- 5 Rounds
10 Hanging Leg Raises
10 Back Extensions

 

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