Monday 14th August – WOD

14th August 2017


How many days till Tribal Clash?

WUWOD
2 ROUNDS OF:
10 Push Ups
10 Air Squats
10 Dislocates
10 PVC OH Lunges

WOD 1

In 20 mins complete:
3×8 Floor Press
*Build to weight then hold that weight across the sets
*Once built to weight aim to hit a set every 4 mins
*Roughly 60-80% of 1RM

WOD 2

For time:
10 DB Thrusters @ 2×22.5/15 COMP=2x 30/22.5 DB OR 2×32/20 KB
20 Lateral Box Jump Overs @ 24/20
30 DB Thrusters
60 Double Unders/120 singles COMP=40 Triple Unders
*10 Min Cap
*This is designed to be a sprint
*Pick a weight that you can hit the second set of thrusters with 2-3 breaks max

Additional Work 

15 Mins After Class
3 Rounds for Quality of:
25 Hip Extensions
2 Rope Climbs (L-Sit)
*Can hold a 10/5 plate on hip extensions to make harder. Rope climbs start and finish in L-SIT

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