WOD – 15 June

Thursday 15 June 2017

Trainer led warm-up and assistance – 10 minutes

Strength (15 minutes): Gym-Nasty (3 x 45 seconds on / 45 seconds off)

  •    Handstand hold / Handstand walk (incl progressions)
  •    Hollow holds
  •    Plate pinch holds


  •    Minute1 = 10 box jumps (30/24)
  •    Minute2 = max dumbbell snatches (50/35, alternating arms)
  •    Minute3 = 15 KTEs
  •    Minute4 = 50m KB farmer’s walk (2.0/1.5)


Three rounds at each station with 15 seconds transition between station (20 minute running time per wave). Run in equal-sized waves with all athletes starting on box jumps. COMP WOD – complete max box jumps and max KTEs instead of prescribed work and complete five rounds of each instead of four rounds of each.

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