04 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

24 x 15 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

20 minute AMRAP, for quality

10/10 Front foot elevated reverse lunge - Barbell in front rack
15 Hip bridge
10/10 Dumbbell row
15 Barbell bicep curls

C) Conditioning (Optional)

Specialist Sundays (10 – 11 am)

A) Snatch balance:
2 x 3
2 x 2
2 x 1

* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

4 x 3 minutes on : 3 minutes off:

20 Burpees to target
15/10 Calorie row (or 12/9 assault bike)
Max dumbbell snatch in the remaining time