Monday 22nd August 2016 – WOD

21st August 2016

pull

WOD 1

 

Shoulder mobilty  and warm up 

 

Additional Work

Part 1

To be completed 30 mins before the class:

  • 5×3 Strict press

    *build to heavy triple and hold that weight across the 5 working sets

 

Part 2

10 mins after wod

4 rounds for time of :
– 15 cal assualt bike
– 15 ghd sit ups
– 5 Hang squat cleans @100/70

WOD 2

For Time Complete::

50 Strict pull ups RX+=L-pull ups
Everytime you break perform
10 bar over burpees

Then complete

50 Chest to bar pull ups RX+=Stict pull ups
everytime you break complete
10 bar over burpees

Scaled ring rows and jumping pull ups
*30 min cap

 

 

 

 

 

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