Monday 7th November 2016 – WOD

6th November 2016

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Welldone CFN

WOD 1

Squat complex warm up of:

  • 10 Air Squats w/ 5 sec pause at the bottom
  • 10 Pigeon Stretch w/ 5 sec pause in the stretch
  • 10 Wide Goblet Squat w/ 5 sec pause in the bottom
  • 1 min Couch Stretch
  • 10 Lateral Side Lunges
  • 10 Air Squat w/ 5 sec pause in the bottom

PVC Shoulder complex warm up of: 

  • 10 Around the worlds each side
  • 10 Dislocates
  • 10 Pec / Tricep Stretch
  • 10 Behind the neck PVC lift

Review the front squat/push press

Additional Work

45 mins before the class

  • Front Squats 5 x 3 (build to a heavy 3 across the sets)
  • Push Press 5 x 3 (build to a heavy 3 across the sets)

20 mins after the WOD

  • 1 Mile Assault Bike/Row/Ski

 

WOD 2

3 min AMRAP of:

  • 6 Front Squats @ 42.5/30 RX+ 50/35
  • 6 Push Press @ 42.5/30 RX+ 50/35
  • REST 1 MIN
  • 3 rounds of
  • 20 sec Front Squat Hold
  • 30 sec Overhead Hold

*7 mins 

*score=AMRAP only 

 

 

 

 

 

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