WOD 201107 - SATURDAY

WARM UP

Pull-Up Warm Up


then 2 RDS:

100m Run

3 PVC OHS + 3 PVC Snatch Balance

6 Hollow Rocks

6 Alt. Dead Bugs

4 Cobra Burpees


S/S

Gymnastic Skill Day

The Pull Up (Strict, Kip, Butterfly)


Then Practice your Kip!

4-6 Reps

Kip Swings

superset: 6-8 Plank Marches


Partner WOD

18 AMRAP


I GO, U GO (2 RDS)

3 Squat Snatch, 135/95#

6 Bar Facing Burpees

9 T2B

then,

100m Partner Run


ex:

  • Partner "A" does 3 squat snatch, 6 Bar Facing Burpees and 9 T2B

  • then Partner "B" does 3 squat snatch, 6 Bar Facing Burpees and 9 T2B

  • then both partners run 100m together

  • Repeat for 18 MINS


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