Monday 2nd October – WOD

2nd October 2017

So it turns out Yusuf really liked LL Cool J when he was younger… who was your inspiration? 

WUWOD

4 Min EMOM of:
1 Min Max Row/Ski
1 Min KB Deadlifts
1 Min Lunge
1 Min KB Swings

WOD 1

In 20 Mins Complete
7×2 Front Squat
*Use the heaviest weight you can for each set

WOD 2

In 20 Mins Complete 5 Rounds:
MIN 1: 12/8 cal Row/Ski COMP 15/10
MIN 2: 15 Box Jumps @ 24/20 COMP 20
MIN 3: 10 C2B COMP 15
MIN 4: 15 Russian KB Swings @ 32/24 COMP 20
*Score= Numbers you finished on
*Aim for 20-40 secs rest after each movement

Additional Work 

4 Rounds for Individual Times:
800m Run
*Rest 4 mins between rounds
*Goal is to maintain the fastest times across all 4 rounds, your slowest time is your score

Go top