WODs

WOD [A]

Snatch : 3-3-3-3-3-3-3

Snatch 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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WOD [B]

"Tabata" - Double Unders : 8 x 20 secs / 10 secs

Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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COMP [C]

Alt EMOM 14 mins: Muscle-ups and Wall Balls

Every 1 min for 14 mins, alternating between: 5 Muscle-ups 15 Wall Balls, pick load

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TEENS [A] Helen

Helen

3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

Seniors- 24/16 kg Juniors- 16/12 kg

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Warmup - 14/10/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Wrist/ Elbow/ Arm Circles Up and Overs Torso Rotations Dislocates x 10 Good Morning x 10 Front Rack Stretch, each side Front Squat x 10 Warm up for the Snatch: Burgener Warm Up and Skill Transfer Exercises x 3 reps: (With a broomstick) Down & Finish High Elbows Muscle Snatch Snatch Lands 2-4-6 Snatch Drops Snatch Push Press Overhead Squat Heave Snatch Balance Drop Snatch Snatch Balance Samson stretch 1 min per side Then, with an empty barbell or tech bar… Hang Power Snatch x 3 Snatch Balance x 3 Snatch x 3 Then, warm up to starting weight with 4-5 warmup sets 4-5 Warm up sets

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