Friday 2nd December 2016 – WOD

1st December 2016

rui

Rui Gil has been wodding with us for 6 months now…

Warm up

EMOM for 8 mins

max rep mountain climbers
max pvc dislocates
max hollow hold
max pvc around the bodies

WOD 1

In 10 mins HSPU TEKKERS

then  build to wod weight

 

 

 

 

Additional Work

For max reps EMOM for 16 mins:

1 min max double unders
1 min max kb swings @ 24/16 RX+32/24
1 min Max burpees
1 min rest

WOD 2

DIANE: 21-15-9

Deadlift @ 100/70
HSPU
*10 MIN CAP

Finisher: For time
100 kb swings @ 24/16
*7 min cap

 

 

 

 

 

 

 

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