Workout Of the Day (WOD)

The WoD class

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups (to 6-in. deficit for advanced athletes)
5 chest to bar pull ups
30 single-legged squats, alternating

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
High pull x 2 every minute, 3 mins

3 mins to set up and go on squat snatch waves

2 squat snatches every minute
Take time with each set up.

19:00 - 34:00

38%/42%/45%

Rest 1 min

42%/46%/49%

Rest 1 min

46%/50%/53%

Rest I min

50%/55%/60%

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

Snatch deadlift pulls

5 sets of 3 at 105% of snatch 1rm