Monday 30th January – WOD

30th January 2017

 

Awesome work to everyone that competed over the weekend!

WU WOD 

5 Minute AMRAP

  • 10 Steps Bear Crawl
  • 1o s/l KB Deadlift* each side
  • 1o Push Ups
  • 1 Minute Plank
  • 10 Air Squat
  • 10 KB Swings

WOD 1

In 20 mins:

  • 5 x 3 Deadlifts

    Build to a heavy triple and hold across the 5 sets.
    Try to be heavy then 20/1/17

Additional Work

Rest

 

 

WOD 2

20 Minute AMRAP:

    • 15 cal AB/ROW/SKI/200m RUN
    • 10 Floor Press @ BW/0.75 BW
      Bench should be unbroken for at least 3 rounds.
    Aim for 8-10 rounds

 

 

 

 

 

 

 

 

 

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