WOD Monday 16th November

Movement tech

20 mins

Level 1 Movement prep

E2MO2 M

DB Snatch sing arm 30 sec on 30 sec off

DB Thruster single arm 30 sec on 30 sec off

Level 2 movement prep

E2M O2M 12 mins

3 DEADLIFTS

1 Clean

1 HPC


WOD

10 Min Window: Block Run, Max Clean and Jerk 60/40

… 3 Min Rest

7 Min Window – 800m Run, Max Power Snatch 50/35

… 3 Min Rest

4 Min Window: 400m Run, Max Thruster 40/30


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WOD Movement activation The SEVEN 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters 60/40 7 Knees-to-Elbows 7 Deadlifts 110/75 7 Burpees 7 Kettlebell Swings 32/24 7 Pull-Ups

WOD Tuesday 24th November

Movement activation HIDALGO For Time 2 Mile Run 2 Minutes Rest 20 Squat Cleans 60/40 20 Box Jumps (24/20 in) 20 Overhead Walking Lunges 20/10 plates 20 Box Jumps (24/20 in) 20 Squat Cleans 60/40 2 min

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