Monday 2nd January 2017 – WOD

1st January 2017

Get ready people, 2017 is here!

WU WOD 

Coaches Lead

WOD 1

8 min AMRAP:

  • 10 Kips
  • 10 Push Press 20/15
  • 10 Air Squat
  • 100m Run/Row/Ski

 

Additional Work:

Part 1: 

Before the class

  • 5 x 3 Back Squat

*build to a heavy weight and hold the weight across the sets 

Part 2:

After the class

  • 1-2-3-4-5 Power Snatch @ 70/42.5 RX+ 82.5/55
  • 5-4-3-2-1 Each Arm One Arm DB Push Press @ 25/15

*complete 1 snatch followed by 5 DB push press and so on 

*10 min cap 

 

 

WOD 2

5 rounds:

  • 20/15 Cal Row /Ski
  • 20 Kettle Bell Swings 24/16 RX+ 32/20
  • 20 Wallballs
  • 50 Double Unders / 100 Single Unders  

*20 mins cap 

 

 

 

 

 

 

 

 

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