Monday 19th September 2016 – WOD

18th September 2016

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WOD 1

10 min AMRAP:

  • 10 Plate Squats
  • 100m O/H Plate Walk
  • 10 O/H Plate Lunge
  • 10 Plate Sterring Wheel
  • 100m Run

*RX=10/5kg

 

 

Additional Work

Part 1

To be done 30 mins before the class:

  • 6 x 2 Push Press

*build to a heavy double across 6 sets

Part 2

10 mins after the class:

  • For Time
  • 30 Muscle Ups (Strict/Kipping/StrictPullUp)

*10 min cap

WOD 2

For Max Reps Complete:

  • 5 rounds
  • 30 sec Row/Ski/Bike
  • 30 sec Rest
  • 5 rounds
  • 30 sec Push Press @ 30/20kg RX+ 40/30kg
  • 30 sec Rest
  • 5 rounds
  • 30 sec O/H Lunge @ 30/20kg RX+ 40/30kg

*15 min max effort

 

 

 

 

 

 

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