
WUWOD
1 min single under
30 sec wall squat
1 min of double under attempts
30 sec wall squat
1 min lunges
WOD 1
Back squat
5×3
*Build to a heavy 3 and hold weight across the sets
*20 min cap
Additional Work
15 minutes after the class
5 rounds of MAX distance of
5 minute row
5 minute rest
*aim is to hold a good pace & distance across sets. |
WOD 2
For Time complete:
30 Double unders/ 50 Single
3 min wall squat hold
30 pistols/scale
60 double unders/ 80 singles
2 min wall squat hold
20 pistols
90 double unders/ 110 singles
1 min wall squat hold
10 pistols
*20 min cap |
Barbell
Clean Primer
A. C & J (2+1)
6×1
Increase weight
B. Power Snatch
5×3
Increase weight
C. Back Squat
6×1
Increase weight
D. Acc. Work
EMOM 12 minutes
Odd – Strict Pull up. (min. 8)
Even – Russian Twist (max effort 45 sec.)
WOD 2
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