Monday 4th December 2016 – WOD

4th December 2016

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From the bottom of our hearts, thank you for supporting out Christmas Throwdown this weekend and donating money to Macmillan

WU WOD

Before the class, in open gym

With a PVC pipe complete 5 rounds of: 

  • Clean Deadlift past the knee
  • Clean Deadlift Pockets
  • Clean Deadlift Shrug
  • Clean Deadlift High Pull
  • Power Clean
  • Squat Clean
  • Dip Pause
  • Push Press & Pause
  • Push Jerk
  • Split Jerk

WOD 1

In 20 mins:

  • 7 x 1 Deadlift

*build to a heavy single **NOT MAX** and hold tht weight across the sets 

Additional Work

10 mins after the class

  • For time 150 burpees

*10 min cap 

 

WOD 2

E2MO2M for 16 mins alternate between:

  • 30/20 cal row/ski/ab RX+ 40/25
  • 20 Knees To Elbow RX+30

*score = complete rounds 

 

 

 

 

 

 

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