Wednesday 3rd May

 

WOD 1 (14 Minutes)

1. 75% 1 Hang Snatch + 3 OHS EMOM x4

REST 1 Min

2.80% 1 Hang Snatch + 2 OHS EMOM x4

REST 1 Min

3. 85% 1 Hang Squat Snatch EMOM x4

Open Hips & Shoulders for OHS & Snatch prior to start

- Beginners should work with bar Only and build up if confident with the movement. 

 

WOD 2 ( 18 Min CAP) 

4 Rounds For Time.

18 Down Ups 

9 Thrusters 35/50 (unbroken, break = 4 burpee over bar punishment)

18 Strict Pull ups 

3 Rope climbs 

S1 = Thrusters @ 30/42.5, 18 normal pull up's, 3 rope pulls

S2 = Thrusters @ Manageable, 18 jumping pull up's, 3 rope pulls

 

 

 

 

 

 

 

 

James Davidson

ne37 1pr