Monday 23rd January 2017 – WOD

22nd January 2017

My most inspirational CF Athlete

WU WOD 

To be performed before the class

  • 10 Air Squat Feet Together
  • 1o Dislocates
  • 1o Air Squat Hip Width
  • 10 Around the Body
  • 10 Air Squat Sumo Stance
  • 10 Dislocates
  • 10 Overhead Squat

WOD 1

In 5 mins:

  • Build to WOD weight

Then 1 Round Tabata:

  • Deadlift @ 140/100kg

*score = number of reps 

 

Additional Work:

  • 1 Round Tabata
  • Front Squat @ 42.5/30kg
  • Rest 10 mins, THEN
  • EMOM 10 mins 15/12 cal AB

 

 

WOD 2

For time:

  • 100 Double Unders / Single Unders
  • 50 Overhead Squat @ 50/35kg RX+ 60/40kg
  • 100 Kettle Bell @ 12/8kg RX+ 16/12kg
  • 50 Overhead Squat @ 50/35kg RX+ 60/40kg
  • 100 Double Unders / Single Unders

*25 min cap 

 

 

 

 

 

 

 

 

 

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