WOD 1
WARM UP:
5 Min Max Plank hold
*Every break
10 Alt Single Leg KB Deadlifts
10 Alt KB Highpull
10 Alt KB Snatch
2 Min Rest
5 Min AMRAP of
Glute Bridge hold
*Every break
100m Run
100m Ski
100m Row
WOD 2
For Time:
50-40-30-20-10 Reps of:
Kettlebell Swing @ 32/24
500m Ski/Row/Run
*16 Min Cap
BARBELL
8-10 Min Warm up
For 10 Mins – In Pairs (AMRAP- YGIG)
Hang Snatch + Squat Snatch
*Partner to count 4 sec pause in the bottom positions
*These are for QUALITY not time/reps*
*5 Rounds (every 90s)
5 x Hang Squat Cleans + 1 Jerk
*Keep weight the same across sets
BWOD
EMOM15
1-5 Min – 3 OHS
6-10 Min – 2 FS
11-15 Min – 1 BS
*Increase weight between movements