Protected: WOD/Blog

Only one class at 915am for the the queens birthday holiday on Monday.  See you then 😊

 

Rueben Wiki  WOD

 

1000m run (row only if raining)

10 burpees

10 pull ups

10 power cleans 40/30kg

10 STOH

800m run

15 burpees

15 pull ups

15 Power cleans

15 STOH

600m run

20 burpees

20 pull ups

20 Power cleans

20 STOH

400m run

25 burpees

25 pull ups

25 Power cleans

25 STOH

10mins to build to a technical 1RM Power Snatch – focus on hitting good positions

THEN

EVENT 4

For time:
2 rounds of:
10 snatches, 80 / 55kg.
12 burpees
Then, 2 rounds of:
10 snatches, 52.5/35kg
12 burpees

time cap 15min

scale: like the last regionals wod if your technique on the power snatches is good, then test yourself in going a little heavier.

EMOM x24 + 15 seconds transition

1) Airbike 15/12 Cals

2) GHD sit-ups 15

3) DB Snatch 22.5/15kg

4) Sledpushes 60/40kg 4x10m

5) Ski Erg 15/12 Cals

6) deadball chest carries 4x 20m carries 30/20kg

7) Walking Lunges 20 reps

8) Row 15/12 Cals

 

Scale reps/weights so that you can complete within 40-45 seconds.