WOD - Wednesday 14 August 2019

Want stronger legs? Stronger glutes? A better ability to handle front loaded barbell movements? And maybe even most of it all: a stronger mindset? Then today's 20RM Lunges is definitely for you.
  • A. Front Rack Lunges:
    E3MOM x3:
    10-10-20RM Front Rack Lunges
  • B. Catch me if you can - Fitness version:
    For Time:
    - 30 Dumbbell Step Ups, (1x 22.5/15kg Dumbbell)
    - 75 Double Unders
    - 30 Box Jumps
    - 75 Double Unders
    - 30 Burpee Box Jumps (60/50cm)

    [Cap: 12min]
Want stronger legs? Stronger glutes? A better ability to handle front loaded barbell movements? And maybe even most of it all: a stronger mindset? Then today's 20RM Lunges is definitely for you.
  • A. Front Rack Lunges:
    E3MOM x3:
    10-10-20RM Front Rack Lunges
  • B. Catch me if you can - Performance Version:
    For Time:
    - 30 Dumbbell Step Ups, (1x 32/20kg Dumbbell)
    - 150 Double Unders
    - 30 Box Jumps
    - 150 Double Unders
    - 30 Burpee Box Jumps (60/50cm)

    [Cap: 12min]
Barbell 1-3 is as always coached in the CCF Barbell club 17.30-18.30 with Coach Alan at CCF HQ (Gardens).
  • Barbell 1: CCF Official Snatch Warm Up:
    2 sets for load:
    - CCF Official Snatch Warm Up
  • Barbell 2: Snatch Balance and Over Head Squat:
    E90s x 7 - build to Heavy:
    - 1 Snatch Balance
    - 1 Pause Overhead Squat (3s in bottom)
  • Barbell 3: High Hang Snatch:
    EMOM10:
    - 1 High Hang Snatch @ 70-80% of "B"
  • A. Front Rack Lunges:
    E3MOM x3:
    - 10-10-20RM Front Rack Lunges
  • B. Catch me if you can - Performance Version:
    For Time:
    - 30 Dumbbell Step Ups (1x 32/20kg DB)
    -150 Double Unders
    - 30 Box Jumps
    - 150 Double Unders
    - 30 Burpee Box Jumps (60/50cm)
    [CAP: 12min]
  • After Party: August Focus, Day 9:
    For Quality:
    - 30m Handstand Walk
    *put out some small obstacles if you can