EMOM 5
OHS x 2 (60%)

EMOM 5
SNATCH BALANCE x2 (60%)

WOD

EMOM for 30min

alternating:

• 12 Burpees
• 30 double unders
• 10 cal row

AFAP (As Fast As Possible)
10 rounds of
10 Snatches 42,5/30kg
15 Sit Ups

BACK SQUAT

5 x 7 (n.70-75 %)

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
(AMRAP 17min)

40 Target Burpees
35/20kg Snatch, 30 reps
30 Target Burpees
42,5/30kg Snatch, 30 reps
20 Target Burpees
50/35kg Snatch, 30 reps
10 Target Burpees
60/40kg Snatch, as many reps as possible

30sec on, 30sec off. x5

Row (Cal)
Push Ups
DU
HSPU (Strict)
Burpees
Chin Ups (Strict)
Shuttle Run

5 rounds
20cal row
6 HSPUs

12min AMRAP of:
7 Pullups
9 Diamond Pushups
12 Knees-to-elbows

Partner Workout 16min AMRAP:
20 x Russian Swing
10 x Burpee Pull-Up (CTB?)
30 second x Plank

One partner completes a full round while other rests.

Record partner, scaling and result.

30 deadlifts 85kg/65kg
30 cal row
30 OHS 42,5kg/30kg

mainsite wod 7.10.2015