WOD 19th October 2016

18 Oct WOD 19th October 2016

Warm Up: 400m+ Mobility

2rds

15x Pass Overs
5x Ring Scap Activation
15 sec HS Plank
10x FR High Elbows with PVC

Strength:

Push Press 2×8 add 2.5kg
3×10 Push Jerk @80%

Work Capacity

Competitor:

AMRAP 10minutes of:

30 x Unbroken D.U (start from 0 if you miss)

10 x Hang Power Snatches (50/35)

30 x Unbroken D.U

10 x Deadlifts (50/35)

Performance:

AMRAP 10 minutes of:
30x Double-unders
10x Hang Power Snatch (42.5/35)
30x Double-unders
10x Thrusters

Fitness:

AMRAP 10 minutes of:
60x Single-unders
10x Hang Power Snatch (35/25)
60x Single-unders
10x Thrusters