Monday 5th June 2017 – WOD

4th June 2017

WUWOD

5 min EMOM:

  • Min 1 20 Air Squats
  • Min 2 15 PVC Front Squats
  • Min 3 45 sec Plank
  • Min 4 10 PVC Thrusters
  • Min 5 45 sec Bar Hang

 

WOD 1

In 25 mins complete:

  • 5 x 5 Sumo Deadlift
  • 5 x 5 Bench Press

*Alternate between the two movements and use AHAFA (as heavy as form allows)

Additional Work

3 rounds for quality:

  • 30 Single Arm Bent Over Row (15 R 15 L)
  • 10 Hip Touches Each Arm
WOD 2

For time complete:

  • 1000m Run/Row/Ski
  • 50 Thrusters @ 20/15kg
  • 30 Pull Ups

*15 min cap

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