Friday 30th December 2016 – WOD

29th December 2016

bishuks

Strength & Conditioning Strongman Adam Harrison, secret fav

WU WOD 

To be performed in Open Gym prior to the class

8 min AMRAP:

  • 4 Light Turkish Get Up (2 each arm)
  • 5 Air Squat
  • 5 Push Up
  • 6 Lunges

WOD 1

In 20 mins in pairs:

  • 5 x 3 Front Squat

*build to heaviest triple possible through the sets 

*no racks

Additional Work

To be performed 15 mins after the class

  • 7 min AMRAP
  • 5 Deadlifts @ 150/95
  • 10 GHD Sit Ups

*aim is to achieve 10 + rounds 

*7 rounds is the minimum scale to achieve 

 

 

 

WOD 2

For time:

  • 40 Air Squats (check in)
  • 20-10-10-20
  • Single Arm OH KB Lunge @ 20/12 RX+ 24/16
  • Air Squats
  • 20 Turkish Get Ups @ 20/12 RX+ 24/16 (check out)

*15 mins cap 

 

 

 

 

 

 

 

 

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