Monday 24th October 2016 – WOD

23rd October 2016

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Masters rule!

WOD 1

10 Min AMRAP:

  • 10 Landmines
  • 10 Mountain Climbers
  • 10 Good Mornings
  • 10 Mountain Climbers
  • 10 Wipers
  • 10 Mountain Climbers
  • 10 Barbell Bridge
  • 10 Climb Climbers

*With empty barbell

Review power clean – dip drive, shrug, hang power clean, deadlift, power clean

 

 

Additional Work

Part 1

To be done 30 mins before the class:

  • 5 x 5 Back Squat

*try to hit a new 5 rep max 

WOD 2

Part 1:

  • 3 x 5 Power Clean

*10 min cap 

*Build to a heavy 5 touch and ho weight and then hit the 3 sets

Part 2:

  • Elizabeth
  • 21-15-9
  • Squat Clean @ 60/40
  • Ring Dips / Box Dips

*10 min cap 

*Approx 60-70% of part 1 weight guideline 

 

 

 

 

 

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