For Strength – Snatch 3×5 @ 75%
Skill – Kipping Pull ups
WOD – 12 minute AMRAP
5 Push ups
8 Bow Jumps
OMEM 3 Push Press
Warm Up – 3 minute Back squat with a light bar 15 for girls and 20 for guys
2 Workouts followed, the group was divided in two and swapped over with no rest period in between.
1) 1.30 min warm up and prep
Starting on 1.30 perform 1 Hi Hang Squat Snatch and 1 Sntach balance @ 80% of recent 1rm
This continued for 4.30m.
2) 2 minutes =25 strokes on rower and with remaining time air squat
2 minutes =25 strokes on rower and with remaining time push up
2 minutes =25 strokes on rower and with remaining time double under
The group then rested while setting up for Grace/Cindy/Chelsea love child
‘Grace’ @ 41 & 61Kg
OMEM a rnd of Cindy.
This came from Samantha Briggs. She posted this as a challenge on Facebook. (She rx’d weights at 60/80) Weight a bit on the heavy side for our lovely lot so we kept the weight at standard Grace weight.
This was more of a fun end to the session as it really pushed the athletes pace and technique to ensure that Cindy didn’t take up the whole minute.
Most got 4-6 minutes in but Samir smashed it lasting just over 10 minutes!
I think everyone would agree that this should simply be called Damian (666)