Supple Sundays
Sunday 21 July 2019Mareeba WOD
Monday 22 July 2019Warm up
200m run
20 Weighted GBs
20 SA Swings
20 SA Thrusters
200m run
20 Weighted GBs
20 Halos
20 SL RDLs
200m Run
Burgener W/U
SNATCH TECHNIQUE
“On the 2:00” x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch
“HOT SAUCE”
“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 25/15kg kg
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 30/20 kg
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 35/25 kg
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 42.5/30kg
Scoring: Overhead Squat Reps
