Friday 19th August 2016 – WOD

18th August 2016

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WOD 1

In 20 Mins In Pairs:

  • Long Lunge + Groiner
  • Fast Walking Lunges
  • Bird Peckers
  • Leap Frogs
  • Bear Crawl
  • Banded Side Ways Glute Walk
  • 20 Gymnastic Kips
  • In remaining time review and build to front squat weight

*you go, I go

Additional Work

To be completed 15 mins after class:

  • 20 Min AMRAP of
  • 500m Ski/Row
  • 25 Kettle Bell Swings @ 24/16kg
  • 25 GHD Sit Ups

*goal is to get 4+ rounds, scale to achieve this

WOD 2

10 Min Incremental Ladder:

  • 1-2-3-4-5 etc Reps Of
  • Front Squat @ 82.5/60kg RX+ 100/70kg
  • Bar Muscle Up / CTB / Pull Ups

*no racks

 

 

 

 

 

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