Monday 5th October 2015 – WOD

5th October 2015

tumblr_n5imrkAB8X1srei23o1_500

WOD 1

MOTH EMOM 5 mins:

  • Min 1 – 3 – 5  kip/butterfly
  • Min 2 – 4 60% max effort pull ups

8 min AMRAP:

  • 5 Toes To Bar
  • 5 Push Jerk Balance @ 20 / 15kg
  • 5 Split Jerk Balance @ 20 / 15kg
  • 10 Squat Jumps

*take your time on the drills, work on technique

WOD 2

15 min AMRAP:

  •  3 Muscle Up /  6 CTB / 9 Pull Ups
  • 1 Complex  @ 70 / 45kg (1 deadlift, 1 hang clean, 1 push press, 1 push jerk, 1 split jerk)
  • 100m Run

 

Go top