WODs Saturday 12 January – Level 2 & 3

12 Jan

Level 2

Skill 1: Front squats

3×5 Front squats with a 4-count pause at the bottom

 

Skill 2: Forward rolls

a.k.a. how to bail out of a failing handstand

 

Skill 3: Wall walk to handstand

Nose and chest to the wall

 

WOD: Modified Joshie

3 rounds for time

  • 15 dumbbell snatches (left arm) – 15kg/12.5kg
  • 5 Pull-ups
  • 15 dumbbell snatches (right arm)
  • 5 Pull-ups

 

Level 3

Skill 1: Zercher squats

Work up to heavy set of 3

 

Skill 2: Toes-to-bar complexes

Every 30 seconds for 4mins – Straight leg TTB, left knee to right elbow, TTB, right knee to left elbow

Every 30 seconds for 3mins – TTB, windscreen wiper left x2, TTB, windscreen wiper right x2

 

WOD: Modified Joshie

3 rounds for time

  • 21 dumbbell snatches (left arm) – 20kg/15kg
  • 7 L-pull-ups
  • 21 dumbbell snatches (right arm)
  • 7 L-pull-ups
X

Pin It on Pinterest

X