Friday 24/05/19
A. WARM-UP x3
-x10 PVC shoulders
-x10+x10 leg swings
-x10 floor hip openers + PVC OH press
-x10 OH PVC squats
-x20 high knees
B. EMOM FOR 12MINS
x2 snatches (from the floor)
Build over the course start at about 60% – keep good form
C. WOD – FOR TIME
50-40-30-20-10
DB snatch
single unders (always 60)
DB push press (half left – half right: must finish reps in one side and then move the other side)
(time cap: 20mins)
Take a dumbbell that you can easily move
6:10 CLASS
A. WARM-UP x3
-x10+x10 arm circles
-x10+x10 leg swings
-x10 side lunges
-x20 high knees
B. CORE: EMOM FOR 6MINS
min1: x20 single leg V-ups
min2: x30 shoulder taps
C. WOD – FOR TIME
40cal bike
40 front lunges
30 burpees
30cal bike
30 front lunges
20 burpees
20cal bike
20 front lunges
10 burpees
if more than 5 people, then some can do row (always 10 cal more so: 50-40-30