Friday 20th January 2017 – WOD

19th January 2017

 

WUWOD

To be performed before the class

in 5 mins complete

200 m run
min 2 30 sec mountain climbers
min 3 max v sit ups/ ab mats
min 4 max push ups to side plank
min 5 Jumping pull up

 

WOD 1

 

In 20 mins complete

5×3 Deadlifts

*Warm to a heavy triple then hold that across the sets. Try to lift heavier than on 6/1/17
 

 

Additional Work

30 mins before class complete:

10-8-6-4-2 Thrusters @ 60/40
50-40-30-20-10 Double unders
*Alternate movements

 

 

WOD 2

in 18 mins complete:

  • Tabata cal row/ski
  • Tabata power cleans @ 42.5/30
  • Tabata Double unders
  • Tabata SDHP @ 42.5/30

    score= total reps for everything

 

 

 

 

 

 

 

 

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