WOD - So 18.10.20


Weightlifting Class

A: Paused Power Snatch 

5 x 2 @ 60-65% Stay long and smooth through your arms, don't bully the bar overhead. Pause at the mid thigh.


B: Snatch Grip Romanian Deadlift

5 x 3 @ 90% of clean and jerk Hang at the knee.


C: Paused Split Jerk 

4 x 2 @ 70% Hold the catch position to provide self feedback on your split position and balance


Metcon (10 Rounds for time) Sprints 🏃🏿‍♀️ 10 x 20m, rest 3-4 mins between efforts. If you are not used to running, get thoroughly warmed up and prepared for the exercise! These are maximum effort sprints, so allow 3-4 minutes rest between sets.

Endurance Class

A: 24 Min EMOM

Ever Min for 24 Min:


1) 6 Cal Bike + 8 Alternate KB Snatch

2) 6 Cal Bike + 8 Alt. Kettlebell C+J

3) 6 Cal Bike + 8 KB Swing

4) Rest

@ 24/16kg Kettlebell (1x)

Scaled 20/12 kg

Fitness 16/8 kg


Rest remaining time in each of the 1 min windows.


B: Active Recovery Run

6 Min Shuttle Run

C: Every 3 mins x 10 Rounds:

1. Minute

15/10 Cal Row

+ 10 Wall Balls, 20/15lbs

+ 10 KB Swings @ 24/16kg

2. Minute

10-15 Cal AirBike

10 Burpees

10 Box Jumps @ 60/50cm


3. Minute

3min Active recovery pace

Ergometer or Shuttle Run


Alternate through rounds 1,2 and 3

Rest remaining time in each of the 3 min windows.

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