Friday 26th August 2016 – WOD

25th August 2016

KB

WOD 1

Warm up game=Lunge tag
*If you get tagged perform 10 jumping lunges

In pairs 12 min amrap of:

  • p1 – run to box and perform 8 step ups
  • P2 – holds air squat
  • P1 – inch worm to box and perform 8 lateral step ups
  • p2 – Air squats
  • P1 – zombie walk to the box and perform 8 step ups
  • P2 – Lunge on the spot
  • P1 – High knees to the box and performs lateral step ups
  • P2 – performs sit ups

Additional Work

Part 1: to be completed 30 mins before class

  • E2MO2M for 20 mins
  • 1 Back Squat

*Weight should be heavy but reps should be fast and smooth, you shouldn’t get stuck or struggle
*Heavier than last weeks doubles

Part 2: 15 mins after class EMOM for 20 mins:

  • min 1 – 20 cal row/ski
  • min 2 – 15 DB Push press @20/15
  • min 3 – 20 cal row/ski
  • Min 4 15 strict ring dip
    *push press and dips should be unbroken and cmpleted in a 30-40 second window. Scale to achieve this
WOD 2

12 Min AMRAP of:

  • 21 Abmat sit ups
  • 15 Kettle bell step up and overs @ 20″ 20kg/12 RX+=24″ 24/16
  • 9 KB jumping lunges @ 20″ 20kg/12 RX+=24″ 24/16

 

 

 

 

 

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