Monday 3rd April 2017 – WOD

2nd April 2017

Pull & Push Monday

Some great ring dip progressions from Carl Paoli

WU WOD 

In Open Gym:

  • 100m Run Forward
  • 100m Run Backwards
  • 20 Leg Swings Front To Back Each Leg
  • 10 Arm Circles Forward
  • 10 Arm Circles Backwards
  • 10 Sit Ups To Toe Touch
  • 10 Sit Ups To Legs Out Wide
  • 10 Pole Squats

WOD 1

In Pairs Technique Driven:

  • Max Rep Strict Pull Up
  • Max Rep Strict Ring Dip

*you go I go 

*must hit a minimum of 10 reps per set, if you fail below this shake off and complete remaining reps 

*10 min cap 

Additional Work:

  • Not today 😉

 

 

WOD 2

For time complete:

  • 800m Run
  • 50 Wallballs @ 20/14 RX+ 75
  • 25 Box Jumps @ 30/24″
  • 800m Run

 

*20 min cap

*please run 400m run twice, do not run 800m route  

 

 

 

 

 

 

 

 

 

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