Friday 13th January 2017 – WOD

12th January 2017

6 months in and Julie is still going strong!

WOD 1

Warm up (5 mins)
3 rounds of:
10 1 arm KB SWING @ light weight
10 1 arm suitcase deadlift @ light weight

In 15 mins:

12 rep max
Front rack lunge

*This should be eye popping heavy

 

 

Additional Work

To be done 30 minutes before class:

Snatch
3-3-2-2-1-1

*Build to a heavy single for the day through the sets

 

 

WOD 2

For time complete 3 rounds of:

  • 12 Front rack lunge @ 60% RX+ 70%
  • 25 pull ups RX+ Chest to bar
  • 2 min rest
    *15 min cap

 

 

 

 

 

 

 

 

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