Friday 22nd April 2016 – WOD

21st April 2016

ben

WOD 1

EMOM for 4 mins:

  • Min1: 5 deep OH Squats
  • Min2: 5 OH Squats with 3 sec pause
  • Min3: 5 1.5  OH Squats
  • Min4: 5 SOTS Press

*aim is each week to either use a narrow grip or TINY bit heavier weight @20/15

EMOM for 5 mins:

  • 5 bar over burpees
  • 5 squat clean thrusters @40/30

*pick a weight to work technique

 

WOD 2

Bens Birthday WOD!

“The Robinson” 22/04/88

AMRAP for 22mins: 

1 rd of DT @70/45

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

88 double unders

E4MO4M –  4 handstand push ups/scale

 

 

 

 

 

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