WOD – Saturday 29 September 2018

Team Series Week 2

Make your way through these pairs WODs over Friday and the long weekend. Try to fit in your 5 x 4 Front Squats and give yourself adequate rest before the Total on Tuesday. FYI – Monday Public Holiday Timings 9am & 4pm

Event 5
10-9-8-7-6-5-4-3-2-1 reps each* of:
Bar muscle-ups
Squat snatches 43/29
* Athletes work one at a time, alternating after each round.

Time cap: 20 minutes

Event 6
2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total)
Time cap: 20 minutes

Event 7
1-rep-max* each of:
Deadlift / hang clean / hang clean and jerk
*Official weight recorded in pounds
Time cap: 10 minutes

Event 8
For time:
30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches 22.5/15
50 synchro dumbbell box step-overs 22.5/15-24″/20″
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars
Time cap: 15 minutes