Friday 14th October 2016 – WOD

13th October 2016

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WOD 1

10 min AMRAP of:

  • 100m pinch plate walk
  • witch hands at 50 m 10/5kg
  • 20 fast feet
  • 20 lateral fast feet
  • 20 two footed fast jumps
  • 20 two footed lateral jumps
  • THEN in pairs
    5 min amrap of:
  • 5 plate squats with steering wheels at the bottom
  • 6 cossack plate squats
  • 5 overhead plate squats
    *you go I go

 

 

 

 

Additional Work

45 mins before class:

5×5 backsquat
*build to heavy 5 and hold weight across the 5 sets complete heavier than you did on 10/8

PART 2 – For time:
50 strict pull ups
*complete in as few sets as possible

complete class wod

 

WOD 2

For max reps on each complete:

3 rounds of tabata (14 mins)

  • RND 1: barbell good mornings
  • RND 2: Plate Squats @ 10/5 RX+ 15/10
  • RND 3: Dragon flags
    * 1 min rest between each tabata

 

 

 

 

 

 

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