Monday 10th October 2016 – WOD

9th October 2016

wheels-crossfit

 

WOD 1

EMOM for 12 mins in pairs:

1- P1 rows/ski/ab P2 long lunge
2- switch
3-  P1 rows/ski/ab P2 russian twists
4- switch
5-  P1 rows/ski/ab P2 supermans
6- switch

Build to deadlift weight

 

 

Additional Work

 

 

Part 1 – 10 mins after the wod

EMOM for 10 mins:
odd – 25 wall balls
even – 50 double unders/singles

*try and go unbroken each round

10 mins rest

Part 2 – EMOM for 10 mins
odd – 15/10 cal assualt bike
even – 20 kb swings @ 32/24

WOD 2

EMOM for 14 mins:

  • Odd: Row/ski/ab 12/8 cals RX+ 15/10
  • Even 10 Deadlifts @ 100/70 RX+ 120/82.5

 

 

 

 

 

 

 

 

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