WOD Monday 7th, September

Movement activation


Lion Complex Tech

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat

1 Behind the Neck Push Jerk

1 Overhead Squat


Then 6 Mins to build to a heavy single complex. (can sub cleans for snatch’s and front squats for OHS)


WOD

10 Lion complex’s 40/30

2 Burpee box jumps

8 Lion complex’s

4 Burpee box jumps

6 Lion complex’s

6 Burpee box jumps

4 Lion complex’s

8 Burpee box jumps

2 Lion complex’s

10 Burpee box jumps


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WOD Wednesday 16th, September

WOD Movement activation Wall Walks/Handstands/Handstand walks play / T2B Wod 4 rounds 20/17 Row 15m Hand stand walk 10 Shoulder to Overhead 75/50 Then ME T2B/hanging knee raises in 5 mins

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