Monday 15th August 2016 – WOD

14th August 2016

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WOD 1

Dynamic Running Stretches

10 Min AMRAP of Gymnastics Complex:

  • 5 Frog Supports – Into Headstand
  • 5 Headstand Attempts – Into Handstand
  • 5 Skin Cats
  • 5 Ice Cream Maker

*partner up 1 for 1

 

Additional Work

Part 1

To be completed 15 mins after the class:

  • 7 rounds:
  • 10 SDHP @ 42.5/30kg
  • 10 Ring Dips

*goal is to complete as many unbroken as possible scale to achieve  

Part 2

For Time:

  • 50 Strict HSPU

*scale to kipping/100 shoulder taps/down and up planks

WOD 2

3 Rounds For Time::

  • 400m Run w/ Kettle Bell @ 12/8kg RX+ 20/12kg
  • 24 Deadlifts @ 100/70kg RX+ 125/82.5kg
  • 400m Run

*20 mins cap

 

 

 

 

 

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