Monday 3rd October 2016 – WOD

3rd October 2016

1

Box Rocks Throw Back Photo from 2015

WOD 1

Every 30 secs complete the incremental ladder of:

4 wall balls +2 every 30 secs
*6 rounds=3.5 mins
1 min rest
4 wall ball sit ups +2 every 30 secs
*6 rounds=3.5 mins
*8 mins all together

Power clean and front squat tekkers

Build to wod weight

 

 

 

 

 

 

 

Additional Work

Part 1: To be done 30 mins before the class:

5×5 Front squats

*build to a heavy 5 then hold the same weight across the 5 sets

Part 2: 10 mins after the class;

EMOM for 10 mins
ODD: 20 Pull ups (C2B)
EVEN: 20 Ring Dips

*Goal is to complete the work in the minute. Aim to hit the sets unbroken, scale if needed to 15 or 10.

WOD 2

EMOM Monday!:

  • EMOM for 3 mins
    3 Front Squats @ 50% 1RM RX+ 60%
    3 Power Cleans @ same load
  • EMOM for 3 mins
    4 Front Squats @ 50% 1RM RX+ 60%
    4 Power Cleans @ same load
  • EMOM for 3 mins
    5 Front Squats @ 50% 1RM RX+ 60%
    5 Power Cleans @ same load

*EMOM for as long as possible 5+5
*15 min cap
*once you miss a set take a minute rest, reduce my 1 rep on each and carry on at that rep sceme
*Score= minute you completed

 

 

 

 

 

 

 

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