Monday 24th April – WOD

23rd April 2017

 

WUWOD

5 min am rap of:

15 cal ROW/SKI
15 Air squats
30 mountain climbers

WOD 1 

 

In pairs 5 rounds for quality of:

10 floor press
10 strict pull ups

*Pull ups should be tough unbroken 10 scale accordingly
*Floor press weight should be an heavy unbroken 10
*can increase weight through the sets
*1 work/1 rest

*17 min cap 

 

WOD 2

For Time/Reps complete:

Max effort 1km row/ski/run
3 min rest
Max rep front squats @ 50/35 RX+ 60/40
3 min rest
Max effort 500m row/ski/run
2 min rest
Max rep front squats @ 50/35 RX+ 60/40
2 min rest
Max effort 250 row/ski/run
1 min rest
Max rep front squats @ 50/35 RX+ 60/40
*Score= Time/Reps
*20 min cap

 

ADDITIONAL WORK

Front squat
5×3

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