Friday 19/10/18

Friday 19/10/18

A. WARM-UP x3

-x10 PVC shoulders

-x10 downward dog to cobra

-x10 cossack lunges

-x5 OH squats

-x6 runner burpees

 

B. E2M FOR 10MINS

x2 hang snatch + x1 snatch (BOTC)

 

C. WOD – FOR TIME

800m run

4 snatch

8 burpees OTB

400m run

6 snatch

12 burpees OTB

200m run

8 snatch

16 burpees OTB

 

6:10 CLASS

A.WARM-UP x3

-x10+x10 arm circles

-x10 side lunges

-x10 downward dog to cobra

-x20 mountain climbers

B. EMOM FOR 8MINS

min1: x15 sandbag bent over rows

min2: x15 goblet squats

C. WOD – FOR TIME

1500m bike

10 DB snatch

10 burpees

1000m bike

20 DB snatch

20 burpees

500m bike

30 DB snatch

30 burpees

 

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