Friday 25th August – WOD

24th August 2017


These guys are excited too!

WUWOD
5 Min EMOM of:
Min 1- 10 Kcal Row
Min 2- 20 Air Squats
Min 3- 10 Levers
Min 4- 30 sec Underhand Hang on Rig
Min 5- MAX O/H Squats with PVC

WOD 1

In 20 Mins Complete
5×3 Sumo Deadlift
*use heaviest weight you can for each set

WOD 2

9-15-21
O/H Squat @ 42.5/30 COMP 50/35
SDHP @ @ 42.5/30 COMP 50/35
4 Rope Climbs in between rounds
*COMP Legless score=time
*Pick a weight you can do the movements in no more than 2 sets
*15 Min Cap

ADDITIONAL WORK

30 Mins before Class complete:
9 Min AMRAP
7 STOH @ 70/45
25 Double Unders/50 Singles
*aim for 9 rounds+
*keep STOH unbroken

20 Mins after Class
5 Rounds for Time of:
30/25 Kcal Assault Bike
-Rest 2 Mins-
*goal is to finish each round in under a min

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