
Friday WOD 16th July
EQUIPMENT:
Triple threat
Wod 1
On the 0:00…
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Wod 2
On the Minute x 6-8:
1 Front Squat
3 Back Squats
Wod 3
3 Rounds: 6-8 min Cap
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row
NO EQUIPMENT:
Triple threat
Wod 1
On the 0:00…
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Wod 2
On the Minute x 6-8:
5 Pause Squats (5 Second pause)
5 Squat Jumps
Wod 3
3 Rounds: 6-8 min Cap
20 Handcuffs
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
150 Mountain Climbers/400m Run