.

WOD 1.11.18 (WMG)

PRO/ROOKIES: Three 5 min AMRAPS A. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg, 1 min REST, B. 25 DU/30 SU, 25/15 Sit Ups, 1 min REST, C. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg.

MASTER CLASS

20 min AMRAP
50 DU
20 DB SNATCH Right Hand 20 kg
50 DU
20 DB Snatch Left Hand 20 kg
10 Bar Muscle Ups
50 DU
50 Goblet Lunges 22,5 kg
50 DU
10 Bar Muscle Ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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