Monday 12th September 2016 – WOD

11th September 2016

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Because this gorgeous pair have been with us 5 months this week and we love having them

WOD 1

8 Min Incremental Ladder:

  • 2 Kettle Bell Swings @24/20kg +1
  • 2 Air Squats +1
  • 2 Barbell Good Mornings @ 15/20kg +1
  • 2 Barbell Lunge @  15/20kg +1

*build into WOD weight

 

 

Additional Work

Part 1

To be done 30 mins before the class:

  • 6 x 2 Power Clean

*build to a heavy double across 6 sets. Not touch and go

Part 2

10 mins after the class

  • 5 rounds for quality
  • 100m Assault Bike
  • Max Rep HSPU
  • 1 mins rest between rounds

*go hard on the assault bike and aim for strict hspu for as long as possible then switch to kipping hspu

WOD 2

18 Mins E3MO3M:

  • 2 Back Squat @ 85/90% 1RM
  • Finisher
  • 3 Min Ring Plank Hold / Plank

*21 mins total 

*can partner up on squats 

*every time you break plank, 5 burpees 

 

 

 

 

 

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