29 April 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off

700m Run
In remaining time, perform an AMRAP of "Cindy":
5 Pull-up
10 Push-up
15 Air squats

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Snatch push press: 5 x 3

A2) Snatch + Overhead squat: Build to a heavy 2+2

A3) Snatch deadlift + Snatch pull from above the knee: 5x 3+3

Women's Only Class (11 am – Noon)

Gymnastics

A) 3-5 rounds, for quality:
10 Ring push-ups
5-10 Strict pull/chin-ups
10 Curl-ups, with 2 second pause at the top

B) 3-5 rounds, for quality:
5 Pike press to headstand
5 Box jumps (land and stick) - building in height
10 Straight arm barbell sweeps

C) Handstand and handstand walking practice