Tuesday 22nd December 2015 – WOD

21st December 2015

santa warrior

WOD 1

MOTM: For 5 mins

  • 5 floor / wall kip (knees to chest – focus on loading the hips)

Coaches led warm up:

 

 

 

Barbell Club: week 3 session 1 

  • Back squat 4 x 3 @ 85%
  • Snatch pull to knee  > Full snatch pull > Hang Snatch 3 x 1+2+1 / 2 x 1+1+1
  • Full Snatch 3 x 1 @ Heaviest complex weight
  • EMOM for 5 mins, 4 x Push press @ increment from last week

WOD 2

In pairs a 30 min AMRAP of:

  • 10 Box Jumps @ 30 / 24″
  • 12 Deadlifts @ 90 / 60kg
  • 14 Double unders / 28 Single unders (Unbroken to continue Rx’d)

* You can either choose round by round rotation or movement by movement – Make your choice on getting the most work completed)

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