Friday 28th October 2016 – WOD

27th October 2016

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Blaithin representing CFN at The Rainhill Trials

WOD 1

In 20 mins:

  • 5×5 Front Squats
    *build to a heavy 5 through the sets

 

 

 

 

Additional Work

PART 1
5×5 Front squat

*Try to hit a new 5 rep max. last set should be heavier than on 10/11

PART 2
15 mins after the wod:
7 rounds of:
15 cal assualt bike
15 Chest to bars / pull ups

*goal is to go fast and hit pull ups unbroken for as long as possible, scale to pull ups if you cant hit 15 c2b unbroken

WOD 2

12 min AMRAP of:

  • 250m row
  • 15 front squats @ 42.5/30 RX+ 52.5/35
  • 15 SDHP @ 42.5/30 RX+ 52.5/35

    *Aim for 4+ rounds 2-3 mins per rounds

 

 

 

 

 

 

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