10 Nov 2018 – WOD with a Friend Today!

Saturday is our WOD with a Friend Guest Day!

High fives and chest bumps to all the first timers we have taking part in today’s workout, it’s a fun one!


WORKOUT OF THE DAY

5 minute AMRAP:
P1: 10 Dumbbell thrusters
P2 10 Burpees

- 2 minutes rest -

5 minutes AMRAP:
P1: 10 Burpees
P2 10 Dumbbell thrusters

- 2 minutes rest -

5 minutes AMRAP:
P1: 15/10 Calorie row
P2: 10 Dumbbell hang power clean & push press

- 2 minutes rest -

5 minutes AMRAP:

P1: 10 Dumbbell hang power clean & push press
P2: 15/10 Calorie row

Competition Class

A) Nasal Breathing Warm-Up

Every minute for 16 minutes, alternate between:

Minute 1: Row
Minute 2: Assault bike
Minute 3: Double unders
Minute 4: Rest

* Move at a pace that allows you to nasal breath
* No mouth breathing!

B) Gymnastics: Ring muscle-ups & Pistols

Every minute, on the minute, for 3 minutes of:
7-10 Arch to hollow ring swings, with false grip

Every minute, on the minute, for 3 minutes of:
3-5 Peekaboo swings

Every minute, on the minute, for 3 minutes of:
3-5 Transition drill

Every minute for 12 minutes, alternate between:
30 seconds of muscle-ups
30 second of pistols

C) Conditioning

21-15-9
Power snatch (42.5 / 30 kg) (30/20 kg)

Chest to bar pull-ups (Jumping C2B)

– Immediately into –

21-15-9

Overhead squat
Pull-up (Jumping PU)

*Time cap: 15 minutes

Male top 75 score = 10:08
Female top 75 score = 12:32
Male scaled top 75 score = 09:20
Female scaled top 75 score = 10:58