Workout Of the Day (WOD)

WoD Class

For time:
Run 400 metres
Rest 1 minute
Run 800 metres
Rest 2 minutes
Run 1,200 metres
Rest 3 minutes
Run 1,600 metres


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Open Season Compettition class at 1900 hrs

NOTE: IF YOU ARE BOOKED ONTO THIS CLASS PLEASE HAVE YOUR %S WORKED OUT AND READY TO GO

Warm up and then:

10:00 - 16:00
Power snatch x 3 every minute, 3 mins
Snatch balance x 2 every minute, 3 mins

3 mins to set up and go on squat snatch waves

19:00 - 34:00

35%/38%/40%

Rest 1 min

38%/40%/42%

Rest 1 min

40%/42%/45%

Rest I min

42%/45%/50%

Rest 3 mins then from 37:00 - 47:00

Snatch deadlift pulls

5 sets of 5 at 90% of snatch 1rm