Monday 7th August – WOD

7th August 2017


Doug Young

WUWOD
5 Min AMRAP of:
6 Single Leg KB Deadlifts
*each leg
12 Supermans
30 Sec Plank

WOD 1

In 15 Min
Build to a heavy 1 rep deadlift
*This weight should be around 80-90% of your 1RM 
*This shouldn’t be so heavy that you fail a lift
*We will use this weight in WOD 2

WOD 2

EMOM for 20 Mins
1 Deadlift @ above weight
*Focus on great form through all lifts
*If the weight isn’t starting to feel heavy around minute 10 you’ve gone too light

Additional Work 

30 Mins before class
For time:
30 Strict Muscle ups
*10 min cap

PART 2
10 mins after the WOD
4 rounds for time of:
25 GHD Sit Ups
3 Rope Climbs
400m Run
*14 min cap

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