Friday 4th November 2016 – WOD

3rd November 2016

3

 

WOD 1

In 8 mins complete:

  • 400m run
  • 10 leg swings f2b (each leg)
  • 10 leg swings S2S (each leg)
  • 10 ankle rotations
  • 1 length high knees
  • 1 length knee to chest
  • 1 length ankle to chest
  • 1 length lunges
  • 1 length wood pecker

 

 

 

 

Additional Work

PART 1: 30 Mins before class complete:

Front squat 5×3

*Build to a heavy 3 across the sets

PART 2: 15 Mins after the wod
EMOM for 12 mins
10 burpees and 10 box jumps @ 24/20

*scale reps if needed to allow 15 secs rest per round

WOD 2

Fitness Testing #2

  • Part 1:
    Build to a 1rm clean and jerk
    *20 mins2 min rest
  • Part 2:
    1 mile run (1600m run)
    *10 min cap
    *score= weight/time

 

 

 

 

 

 

Go top