Friday 19th May – WOD

18th May 2017

 

Congratulations to Dee who came 2nd at Body Power Expo!

WUWOD

5 rounds of

Pvc complex:
4 pvc front squats + 4 sots press
4 strict press + 5 sec hold over head
4 thrusters

100m run

WOD 1

In 20 mins complete:

1rm Backsquat

Max unbroken Push ups

WOD 2

7 rounds of:

45 sec cal row/ski
15 sec rest
45 DB/KB Push press @ 22.5/10
15 sec rest
45 sec Bent over row @ 42.5/30
15 sec rest
*21 min cap
*Pick a weight you can hold onto for the 45 secs

 

Additional Work

 

3 rounds for quality of:

15 bulgarian split squats each leg @ 2×22.5/2×10 in the front rack position
15 good mornings @ 40% of 1rm back squat.
*Go slow, focus on technique

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