WEDNESDAY

WOD

LEVEL 1

A.) 3 Rnds for reps:
1min TTB -> Ab-mat Situp
1min KBSwing 24kg/16kg
1min Rest
1min Row
1min Rest

B.) 3x6 Deadlifts starting from 75%+

C.) 3x8-10 Bent over row + 10 Lying hip extension

LEVEL 2

A.) EMOMx7:
3 Deadlifts (fast pull & reset) + 3 High Box Jumps

B.) 3x8-10 Snatch grip bent over row @60% (of 1RM snatch) + 8-10 GHD Hip Extension

C.) OTM x15min (5 of each minute):
Minute 1 - 21 Calorie Row
Minute 2 - 15 Ttb - try to keep your body tight, legs together & straight for as long as possible.
Minute 3 - 9 DB Snatch - you choose the load