Monday 25th July 2016 – WOD

24th July 2016

patdead

WOD 1

Part 1

  • In 15 mins with an empty barbell, 2 rounds
  • 8 Lying Glute Raises
  • 8 Single Leg Barbell Deadlift
  • 8 Cossack Squat
  • 8 Split Squats
  • In the remaining time build up to starting split squat weight

 

Additional Work

Part 1

To be completed 30 mins before class

  • 4 rounds for time
  • 20 Deadlifts @ 110/75kg
  • 20m

*HS Walk should be unbroken, scale to achieve if necessary

Part 2

10 mins after the class

  • 200m Walking Plate Lunge 20/15kg
WOD 2

In 20 mins complete

  • E2MO2M for 6 mins: 6 Split Squats (3 each side)
  • 1 min rest
  • E2MO2M for 6 mins: 12 Split Squats (6 each side)
  • 1 min rest
  • E2MO2M for 6 mins: 18 Split Squats (9 each side)

*reduce weight every 6 mins by 5-10kg

 

 

 

 

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