04 Mar 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 4 Negative chin-ups (5 second lower)
Minute 2: 4 Negative ring dips (5 second lower)
Minute 3: 45 second plank hold

B) Strength

Deadlift: Build to a 5 rep, technical max

Specialist Sundays (10 – 11 am)

Weightlifting

A) Snatch balance:
2 x 2
4 x 1

B) 1 Snatch + 1 Hang snatch:
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

Every minute for 20 minutes alternate between:
Minute 1: Assault bike / Row for calories
Minute 2: Wall balls (9/6 kg)
Minute 3: Double under
Minute 4: Rest