WOD Friday 30th October

Movement activation

followed by,

Partner WOD Triple Threat Wod 1 8 min Cap 5 rounds 21 KB SDHP 15 KB Swings 9 Thruster/ goblet squat Wod 2 8 min Cap AMRAP 10 cal bike 10 box jumps Wod 3 6 mins AMRAP 6 Deadlift 70/50 4 Hang power clean 70/ 50 2 S2O 70/ 50


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WOD Wednesday 3rd March

WOD Movement activation T2b + Clean and jerk tech + Snatch barbell warm up + T2B Then 15.1 + 5.2 Two Parts in 15 minutes (15.1) AMRAP in 9 minutes 15 Toes-to-Bars 10 Deadlifts 50/35 5 Snatche

WOD Monday 1st March

Power Snatch Tech Then E2MO2M for 12 mins Build to a Heavy single ( start at around 70% Of 1 RM) and add load every round 1. 10 X Power Snatch 2. 8 X Power Snatch 3. 6 X Power Snatch 4. 4 X Power Snat

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