Sunday August 10, 2014

Sunday August 10, 2014

WOD class

Individual warm ups followed by some plank work and rowing technique review.

Row 400m
20 kettlebell swings
Row 400m
20 step ups with kettlebell
Row 400m
20 Ball slams
Row 400m
20 abmat sit ups
Row 400m

Comp class followed with some 3 position snatch and clean work and two of the WODs for the upcoming Battle of the North.

21-15-9-6-3
Plate facing Burpees
Kettlebell swings
50m sprint with weight plate
12 min time cap

25 double unders
25 shoulder to overhead
25 double unders
25 back squats
25 double unders
25 deadlifts
25 double unders
25 power snatches
25 double unders
25 front squats
25 double unders
25 overhead squats

AMRAP 15 mins

Pleasure to see everyone on this sweaty Sunday….

Cheryl Paynter - Author

1 Comment

  1. dave cormier | August 10, 2014 at 6:41 pm
     

    Plus a bunch of crazy elastic stretches. plus some rowing.

    Reply

Leave a Reply