Monday 25th September – WOD

25th September 2017


5 Min AMRAP of:
30 Sec Row/Ski
10 Air Squats
5-10 Push Ups
10 KB Rows


With Coach Complete:
10 BTN Snatch Grip Press @ 20/15
5 Dip, shrug, high pull
5 High hang muscle snatch
5 Hang muscle snatch mid thigh
5 Hang power snatch
5 Hang squat snatch

Then in 8 mins build to WOD weight


1-2-3-4-5-6-7-8-9-10 Hang Squat Snatch @ 70/50 COMP 80/55
10-9-8-7-6-5-4-3-2-1 Strict Weighted Pull Ups
*Scale HSS that allows you to complete 3-5 reps every time
*Pick a scale for the pull ups that allows you to complete each number in 2-3 sets
*20 Min Cap

Additional Work 

20 Mins after class
5 Rounds for time of:
400m Run
30 KB Swings @ 32/24
20 Pull Ups
*21 Min Cap
*This is variant on “Helen” is heavier, higher volume, and going to take you longer. Staying focused on the KB swings and getting those done unbroken, as much as possible, will set you up for success in finishing with a fast time. 

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