Monday 6th Aug 2012 – WOD

1st August 2012


WOD 1

Mobility

With a 12 min cap complete rounds of the following:

  • 10 wall balls
  • 1 skin cat
  • 5 muscle ups / pull ups
  • 1 Atlas stone clean




WOD 2

1 round of each of the the following 3 min couplets:



  • Run 400m
  • In the remaining time to 3 mins Deadlift max reps @ 110 / 80kg
  • Rest 1min

  • Run 400m
  • In the remaining time to 3 mins Back Squat max reps @ 100 / 70kg
  • Rest 1 min

  • Run 400m
  • In the remaining time to 3 mins Front squat max reps @ 90 / 60kg
  • Rest 1 min

  • Run 400m
  • In the remaining time to 3 mins Overhead Squat max reps @ 70 / 40kg
  • Rest 1 min

  • Run 400m
  • In the remaining time to 3 mins max reps Air squat

Scoring: Max reps take the pot!!



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