Friday 23rd September 2016 – WOD

22nd September 2016

motivation5

WOD 1

8 min AMRAP of:

  • Gymnastics complex #1
  • 10 sit up to pike
  • 10 sit up to pancake
  • 10 toe point to inverted pike
  • 10 rolling pistols (5 each side)
  • 1 min l sit hold
  • 1 min v-sits

 

 

 

 

Additional Work

PART 1: 30 mins before class complete:

6×2 Hang squat clean
*build to a heavy double across the working sets

PART 2: 15 mins after class
for time:
40-30-20-10
ghd sit ups
hip extensions
*Goal is to finish with in 10 mins, try and complete with as few sets as possible.

 

WOD 2

For time complete:

  • 50 back squats @ 3/4 BW RX+ BW
    (every time you drop the bar 10 jumping air squats)
  • 40 back squats @ bodyweight RX+ BW+20
    (every time you put the bar down 10 jumping air squats)

    *20 min cap
    *No rack 🙂

 

 

 

 

 

 

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