Monday 18th July 2016 – WOD

17th July 2016

Unknown

Lets get started!

WOD 1

Part 1

  • 5 min incremental ladder of shuttle runs, 2 lengths of the room +2 (increase speed with each)

Part 2

  • In 10 mins complete:
  • 2 Lengths Karaoke
  • 1 Length Tuck Jump
  • 1 Length Walking on Tip Toes
  • 1 Length Walking on Heels
  • 1 Length High Knees
  • 1 Length Butt Kicks

Shoulder Warm Up

  • Banded Shoulder Complex
  • 1 min Bridge Hold

 

Additional Work

Part 1

To be completed 30 mins before class

  • Back Squat 4 x 8

*Warm up to a weight that would be a difficult set of 10 reps (Don’t do 10 reps). Try to hit all 4 sets of 8 reps at that weight

Part 2

Do RX+ WOD, rest 15 mins then

  • For time
  • 40-30-20
  • GHD Sit Ups
  • Hip Extensions (25/15)

*Goal is to go unbroken on each set. Hold 5/10kg plate on the hip extensions, only if unbroken sets can be achieved

WOD 2

8 Rounds For Time

  • 25 Double Unders/Single Unders
  • 15 Pull Ups (RX) 15 CTB (RX+)
  • E2MO2M 200m Run

*time cap 20 mins

 

 

 

 

 

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