Wednesday 17th August 2016 – WOD

16th August 2016

1426441322297

WOD 1

Coaches Warm Up

In Pairs 2 Rounds Tabata (8 mins):

  • Push Ups
  • Kettle Bell Swing @ 24/20kg
  • Goblet Squat @ 24/20kg
  • Kettle Bell Deadlifts @ 24/20kg

*alt partner every 20 secs

 

Additional Work

Part 1

To be completed 30 mins before the class:

  • E2MO2M For 20 Mins
  • 2 Back Squat

*weight should be heavy but reps should be fast and smooth, you shouldn’t get stuck or struggle

*Heavier than last weeks triples

Part 2

To be completed 15 mins after the class:

  • 3 Rounds For Quality
  • 25 Hip Extension @ 25/15kg
  • 20 Kettle Bell Swings @ 24/16kg
WOD 2

7 Rounds For Time:

  • 5 Hang Power Snatch @ 52.5/35kg RX+ 60/42.5kg
  • 15 Back Squat @ 52.5/35kg RX+60/42.5kg
  • Tasters
  • 5 Push Press @ 20/15kg
  • 15 Front Squat @ 20/15kg

*13 min cap 

 

 

 

 

 

Go top