Wednesday 21st September 2016 – WOD

20th September 2016

motivation2

WOD 1

Coaches Warm Up Game 

In pairs complete:

8 min amrap of the kettle bell complex:

5 kb deadlifts
5 russian swings
5 full swings @ 20/12

*each partner completes a round
*complete the complex without letting go of the kettle bell

 

 

 

Additional Work

Part 1: to be done 45 mins before the class

Overhead squats:
5-5-3-3-1-1
*build to a heavy single across the sets

For time:
12=9=6
Squat snatch @ 75/52.5
Bench press 100/70

*goal is to finish in 8-10 mins, weight should be for comfortable sets of triples

WOD 2

Complete 2 x 6 min AMRAPs of:

  • 8 burpee plate jumps @ 20
  • 8 kb SDHP @ 24/16 RX+ 32/24
    3 MIN REST
  • 8 burpee plate jumps @ 20
  • 8 kb snatch/swings @ 24/16 RX+ 32/24

    *aim for 6 rounds on each couplet
    *15 mins

 

 

 

 

 

 

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