Friday 16th September 2016 – WOD

15th September 2016

panos Panos has also been here 5 months…..thank you!!

WOD 1

In pairs 10 min AMRAP of:

  • 12 wall ball front squats + pass
  • 6 wall ball Russian twists each
  • 12 burpee + jump over the ball
  • 12 wall ball sit up and pass
    6 wall ball hip raises

 

 

Additional Work

Part 1: 10 mins after the wod:

For max reps:
Tabata deadlifts @ 140/ 92.5

*Goal is to get 60+ reps. The weight should be around 65% of your 1rm

PART 2:
10 LEGLESS rope climbs @ 15FT

*Start from a seated position each time. Goal is to complete within 10 mins

WOD 2

For time complete:

  • 120 wall balls
  • 60 toe to bar
  • 30 Box dips*20 min cap

 

 

 

 

 

 

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