Friday 9th May 2014 -WOD

9th May 2014

 press-westsideDynamic effort 2

WOD 1

Mobility

In 20 mins warm up and est: 

  • 9 x 3 Strict press @ plus 2.5 kg of last Dynamic effort or 50% of 1 RM

* Lifts are Defined as, “Lifting a non-maximal load with the highest attainable speed”

* 30 – 50 secs rest between sets

* Pause in front rack

WOD 2

5 Rounds for the time of:

  • 8 Alt arm Turkish get ups @ 24 / 20kg (novices go to seated position only)
  • 8 KB Swings
  • 8 Alt arm over head squats

 * Cap of 18 mins…

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