27 May 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Every 10 minutes, for 30 minutes (3 rounds):
700m Run
40m Right arm overhead dumbbell lunge
40m Left arm overhead dumbbell lunge
10 Burpee pull-ups

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch pull-under: 3 x 3, increasing load

A2) Hang snatch: 3 x 3, increasing load

A3) Snatch: Build to a 1 rep max

Women's Only Class (11 am – Noon)

A) 15 minute AMRAP, for quality:
5-10 Strict chin/pull-ups (or 5 negatives)
10 Strict toes to bar (or Russian leg lifts)

B) 10 minute AMRAP, for quality:
10 High box jump (land & stick)
25 Hollow rocks
* Increase height on the box jump through the rounds, focus on good landing mechanics

C) 15 minute AMRAP, for quality:
5-10 Strict HSPU (or 5 negatives / Box pike HSPU)
5 Max distance broad jump (land and stick)
30 second side plank per side, load if needed