24 Feb 2019 - WOD


Engine Work

* If you did the Open workout, keep today easier and just move. Keep to breathing gears G1 and G2, no higher!

In Pairs, complete a 30 minute AMRAP of:
400m Run (While P2 performs alternating arm turkish get-ups)
1km Bike or 500m Row (While P2 performs 15 second left side plank + 15 second forearm plank + 15 second right side plank)

* P1 performs the run, then P2 does
* The pair then moves to the row

Specialist Sunday

A) Skill Focus
Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 20 minutes:
Establish a heavy double on the power snatch

C) Pausing snatch deadlift:
Every 90 seconds for 9 minutes, perform 2 reps
* Pause for 2 seconds at 2 inches below the knee

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 85-90%

B) Ring Dip Variation
3 x 6

C) Accessory
C1) 10 x Barbell Hip Thrusts
C2) 10 x Staggered Stance Kettlebell Deadlift