WOD 1st May 2018

30 Apr WOD 1st May 2018

Posted at 20:30h in WOD by Duncan 0 Comments

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Coaches Warm Up

Squat Focus:

Single Arm OHS (KB/DB) 3×6 each side 60 sec rest.

Work Capacity:

Pairs Workout
2x 8 Minute AMRAP
AMRAP 1 Power output back squat
Choice of weight
Min 1-7 HSPU
Min 2- 7 C2B
Min 3- 10 KB Swings
Min 4- 20 DU

AMRAP 2 Power output Front Squat
Rest 4 Minutes between AMRAPs

Coaches Notes: On the OHS at the start, rotation through the core to maintain an overhead position is fine. Keep these OHS slow and controlled.

In the WOD keep the weight lighter than you think, in a 16 min workout that’s a lot of squats, even with the other movements to break it all up!