Friday 7th July – WOD

6th July 2017

Check out Dan Bailey, 2010!!

WUWOD

2 rounds of:

5 single arm kb strict press each arm
5 kb deadlifts
5 single arm shoulder height kb swings
5 double arm shoulder height swings
5 full kb swings
10 lunges

WOD 1

In 20 mins complete

5-3-3-1-1-1
Back squat
*use heaviest weight you can each set

WOD 2

For Time Complete:

800m run
50 unbroken kb swings @ 20/12kg RX+=24/16
1 MIN REST
600m run
40 unbroken kb swings @ 20/12kg RX+=24/16
1 MIN REST
400m run
30 unbroken kb swings @ 20/12kg RX+=24/16
1 MIN REST
200m run
20 unbroken kb swings @ 20/12kg RX+=24/16
*if you break the set you have to start again
*20 MIN CAP

Additional Work

 

15 mins after class 3 rnds for quality:
25 hip extensions
2 rope climbs (l-sit)
*add weight to hip extension to add difficulty

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