Monday 9th January 2017 – WOD

8th January 2017

This lady has been with us since July and representing us like mad!

WU WOD 

To be performed before the class

3 rounds:

  • 200m Row/Ski/Run
  • 15 Dislocates
  • 10 Push Up & Shoulder Tap

WOD 1

In first 5 mins:

  • Toes To Bar Tekkers

For Time: 

  • 100 Toes To Bar
  • EMOM 30 Double Unders /Singles

*start on double under 

*10min cap 

 

Additional Work:

15 mins after the class

6 rounds of:

  • 15 cal Assault Bike
  • 2/1 Length HS Walk / 50 Shoulder Taps
  • 2 Legless Rope Climb / Rope Climb

*22 min cap 

 

WOD 2

In 15 mins complete 2 x 7 min AMRAP:

  • 5 Lateral Burpee Over The Box @ 24/20 (scale=burpee plate jump)
  • 10 Kettle Bell Hang Power Snatch @ 20/12 RX+ 24/16

*KB reps split equally but doesn’t have to be alternating 

*score=rounds, carry on from where you finished the first AMRAP

*aim is to achieve 5 – 6 rounds per AMRAP

 

 

 

 

 

 

 

 

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