WOD

Workout Of the Day

Monday 23rd October – WOD

WUWOD

1 Round of:
15 KB Deadlifts Right Hand @ 16/12
40 Secs High Knees
15 KB Deadlifts Left Hand
40 Secs Butt Kickers (in place)
15 KB Swing Right Hand
40 Secs Mountain Climbers
15 KB Swings Left
40 Sec Star Jumps
16 Alt KB Snatch

WOD 1

In 20 mins complete
5×1 Squat snatch
*Build to the heaviest weight you can across the sets

WOD 2

EMOM for 12 Mins
Min 1 – 3 Power Snatch @ 70/50 C=80/60
Min 2 – 200m Run
*Pick a weight that allows you to hit the snatches in heavy singles but take no longer than 30 secs to complete
*Scale run if  needed to a distance that takes around 45 secs

 

Additional Work 

20 Mins After Class
7 Min AMRAP of:
5 Box Jumps @ 30/24
3 Squat Cleans @ 100/70
*Goal is to get at least 7 rounds. Start aggressive and hold to whatever pace you can.
*Scale 80/60 

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