Tuesday 22nd December 2015 – WOD

WOD 1

MOTM: For 5 mins

• 5 floor / wall kip (knees to chest – focus on loading the hips)

Coaches led warm up:

Barbell Club: week 3 session 1 

• Back squat 4 x 3 @ 85%
• Snatch pull to knee  > Full snatch pull > Hang Snatch 3 x 1+2+1 / 2 x 1+1+1
• Full Snatch 3 x 1 @ Heaviest complex weight
• EMOM for 5 mins, 4 x Push press @ increment from last week

WOD 2

In pairs a 30 min AMRAP of:

• 10 Box Jumps @ 30 / 24″
• 12 Deadlifts @ 90 / 60kg
• 14 Double unders / 28 Single unders (Unbroken to continue Rx’d)

* You can either choose round by round rotation or movement by movement – Make your choice on getting the most work completed)