WOD 1
In 4 mins @ 20 / 15kg:
- Min 1 – 5 Deep OH squats
- Min 2 – 5 OH Squat w/ 3 secs pause
- Min 3 – 5 1&1/2 squats
- Min 4- 5 Sots press
Coaches warm up
Barbell: Week 7 session 1
- Back squat – 3RM then -5% and -10% for 3
- Snatch 65%x2, 75%x2, 80%x2, 85%x1, 88%x1 x 2 sets, 90% x 1 and work up if no misses. Allowed 1 miss
- Press 5 x 3-10% of previous weeks 5RM
- Kettle bell step ups 3×8 per leg
|
WOD 2
E3MO3M for 21 mins complete:
- 10 Burpees
- 10 Front Squats @ 40/30
- 10 Box over jumps @ 24 / 20″
- 10 Hang Power cleans @ 40 / 30kg
- 10 Pull ups
*Once you do not complete a full round in the 3 mins your WOD is over
* To scale reduce reps by 1s in order to make at least 4 rounds
*If you complete a round just inside the 3 mins you must hit the next round, you cannot bow out
|
