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29th November 2018

Friday Feelzzz WOD, November 30, 2018

Functional Feelings on a Friday 🙂

Metcon
"Sweet Mother of Mary"

A). Dirty Snatches

In Pairs:

0-7 mins

WOD 1:
7min AMRAP of:
Power Snatch

RXD
60/40kg

INT
50/30kg

BEG
40/25kg (or less)

Rest 7-10 mins (3 mins)

From 10-25 mins

B). Death by Couplet

WOD 2:

Within a 3 minute window, each complete the following:

8 Burpee Box Jump Overs
8 Dbl Kb Deadlifts.

If each athlete completes the round within the three minutes, they’ll rest the remainder, and then earn another 3-minute round. The athletes continue, until they are no longer able to complete the allotted work within the 3:00 window.

If pairs finish 5 Rounds they complete workout.

RXD
BBJO – 24", 20"
KB – 2x 32/24 kg

INT
24", 20" – Burpee step-up & over allowed
KB – 2x 24/16

BEG
24", 20" – Burpee step-up & over allowed
KB – 2x 20/12kg

Rest 25-30 mins

C). "Can’t feel my legs"

WOD 4 –

From 30mins

2 Rounds for time of:
40 Cal Row
40 V-ups
40 Dbl KB Overhead Lunge

RXD
2×20/16 kg

INT
2x 16/12kg

BEG
2×12/8kg
V-tucks
FR KB Lunges allowed

Metcon (AMRAP – Reps)
Dirty Snatches
Metcon (AMRAP – Rounds and Reps)
Death By Couplet
Metcon (Time)
Can’t Feel My Legs

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