Friday 7th October 2016 – WOD

6th October 2016

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WOD 1

8 min AMRAP of:

  • 10 ghd back extensions
  • 5 wall climbs
  • 3 skin the cats /5 toes to rings
  • 5 long push ups
  • 10 candle stick rolls

 

 

 

 

Additional Work

30 mins before the class:

5×5 bench

*build to a heavy 5 and hold it across the sets

Then 15 mins after class: 5 rounds for time of:
5 muscle ups
20m hand stand walk
2 legless rope climb

 

WOD 2

E5MO5M for 25 mins:

  • 500m row/run/ski
  • 15 burpees RX+ 21
    rest until the 4 min mark
  • then complete 1 min iron cross using either small dumbbells or plates in each hand

    *score= total time of all 5 sections added together

 

 

 

 

 

 

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