Monday 21st November 2016 – WOD

20th November 2016

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Because THE LEGEND is back!

WOD 1

5 min AMRAP:

  • 10 Side Steps
  • 10 Glute Bridge
  • 10 Lunges
  • 10 Banded Good Mornings

Movements Review

 

 

 

Additional Work

15 mins after the WOD, for quality

  • 10 Legless Rope Climb
  • 50 Hip Extensions @25/15

*to make rope climbs harder start from a seated position 

 

WOD 2

Fitness testing #6 Chewbacca:

  • 1km Row/Run/Ski
  • 50 Wallballs @Blk/Blu
  • 40 Box Jumps @24/20
  • 30 Ring Push Ups
  • 40 Kettlebell Swings @24/16
  • 50 MB Cleans @Blk/Blu
  • 1km Row/Run/Ski

*25 mins 

*make a note of your score 

 

 

 

 

 

 

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