Saturday 12th August- WOD

11th August 2017


Donald Dinnie

WUWOD

3 Rounds of:
10 Lunges
10 Sumo Squats
10 Calf Rocks each leg
10 Side Lunge

WOD 1

In 25 mins complete
PART 1
5×3 Pause Back Squats
PART 2
1x Max Set Back Squats @ BW

WOD 2

E5MO5M for 20 Mins:
200m Single Arm Farmers Carry Left Arm @ 20/12 COMP=24/16
12 Single KB Front Squats Left Arm @ 20/12 COMP=24/16
200m Single Arm Farmers Carry Right Arm @ 20/12 COMP=24/16
12 Single KB Front Squats Right Arm @ 20/12 COMP=24/16

 

ADDITIONAL WORK

45 Mins before Class:
“RICH”
For time:
13 Squat Snatch @ 70/47.5
Then 10 Rounds of:
10 Pull Ups
100m Sprint
then 13 Squat Cleans @ 70/47.5
*Goal is to finish in under 12 mins.
*All pull ups should be unbroken.
*Hold a faster than comfortable pace on the 100m  

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