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FRIDAY 11TH AUGUST

FRIDAY 11TH AUGUST

ACTIVE

EMOM X 10

1)     2 HANG POWER SNATCH

2 OVER HEAD SQUAT

2)     2 BELOW THE KNEE POWER SNATCH

1 OVERHEAD SQUAT

 

ATHLETIC

EMOM X 10 MIN

1)     2 POWER SNATCH

2)     1 FULL SNATCH + 1 OHS

 

COMPETITIVE

EMOM X 10 MIN

1)     2 FULL SNATCH

2)     1 FULL SNATCH +

1 OHS

 

5 MIN AMRAP

1 SNATCH

1 OVER HEAD SQUAT

 

1 SNATCH

2 OVERHEAD SQUAT ETC…

 

BARBELL-LESS OPTION: 5MIN AMRAP

10 KB SWING

10 DB PUSH PRESS

 

WOD: IF YOU’VE DONE 3+ CLASSES THIS WEEK, THEN ASK THE COACH FOR AN OPTION WITH ONLY ROW, BIKE OR SKI.

EVERYONE ELSE:

 

10 ROUNDS:

10 GOBLET LUNGE

10 WALLBALL OR KB SDHP

10 SITUP

 

**NOTES;

– INCREASING THE OVER HEAD SQUATS EACH SET FOR THE 5 MINUTES. SETS MUST BE UNBROKEN, SO MAKE SURE YOU CHOOSE AND APPROPRIATE WEIGHT THAT YOU CAN MAINTAIN UNBROKEN SETS ON!

 

– THE WOD IS FOR PEOPLE WHO HAVENT DONE THE LAST FEW CLASSES. WE ADVISE TAKING TODAY OFF OR EASY IF YOU’VE DONE 3 OR MORE CLASSES THIS WEEK. THE WOD IS ALSO LIKELY TO RUN OVER CLASS AS IT’S 10 ROUNDS, SO PLEASE ALLOW FOR THIS OR ASK A COACH TO BEGIN EARLY.

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