Wod 16/11

Torsdag
Skill
Take 10 min to work up to starting weight
8 min EMOM
1 Squat snatch 70% of RM or above
Don’t have squat snatch yet? Do 1-3 power snatches each minute with perfect form, low weight
 
Metcon
For time TC 20 min
50 Double unders
30 DB Snatch
50 Double unders
20 DB Lunges (10 per side) db at chest, under chin
50 Double unders
10 DB overhead squat (5 per side)
50 Double unders
20 DB Lunges
50 Double unders
30 DB Snatch
50 Double unders
 
1 dumbbell is used, pick a weight you can handle
Scale double unders to something that you can do in around 40-60 sec, when you are fresh
 
CF Basic
Skill
Handstand against wall (wallwalk up and the usual kick up)
Handstand push ups from box
Kick to handstand against wall
 
Alternate handstand with long jumps, when you need a break.
 
Long jump
Give this a try
For cm to count you must land with control and be able to keep balance
 
Metcon
Amrap 10 min
5 Burpee broad jump, 1 meter
15 sec handstand hold OR 30 sec in plank hold
10 Slamball throw unto ground 9/6kg
 
In team of 2
Synced burpees and hold
20 Alternating slam balls