Monday 1st August 2016 – WOD

31st July 2016

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WOD 1

Part 1

  • In 10 mins complete 4 rounds:
  • 20 sec Superman Hold
  • 10 sec Plank Hold
  • Straight into 4 rounds:
  • 20 sec Hollow Rock
  • 10 sec Side Plank (both Sides)
  • Then 4 rounds:
  • 20 sec Bar or Ring Hang
  • 10 sec Hold w/ Chin Over The Bar

Part 2

  • 5 mins Rope Climb Tekker

 

Additional Work

Part 1

15 mins after the WOD complete:

  • 5 rounds for quality
  • 20m Handstand Walk
  • Squat Snatch + 2 Overhead Squat

*HS Walk should be unbroken, then straight into Snatch and 2 Overhead Squat. Build to heaviest weight for the day. Rest between rounds for as long as necessary

Part 2

For quality and ensuring full ROM:

  • 50/30 Strict Ring Dips For Time
WOD 2

5 Rounds

  • 100 Double Under / Single Under (RX+ 150 DU) Check In
  • 2 Rope Climbs (RX+ Legless)
  • 8 KB SDHP @ 32/24kg
  • 1 min rest
  • 100 Double Under / Single Under (RX+ 150 DU) Check Out

*15 min cap

 

 

 

 

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