Friday 15th December – WOD

14th December 2017

WUWOD

5 Min AMRAP of

10 Kettlebell Deadlifts @ 20/16
10 Squat Jumps
10 Push Ups
10 Sit Ups

WOD 1

In 18 Mins
6×4 Back Squat
*Use the heaviest weight possible on each set, can increase through sets

WOD 2

For Max Reps:
30-60-90-120 secs of
Max Double Unders
Max Ring Hold
Max Burpees
Max Ring Row Hold
Rest
*20 Min Cap
*Score = Max Reps over the 20 mins
*Every break on the holds -5 reps

ADDITIONAL WORK

20 Mins after Class
4 x 1 Mile Assault Bike
3 Min Rest
* Goal is to hit each interval as fast as possible. A drop off from each round is expected and should happen as each round is done at 100% effort.

 

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