Saturday 15th June – WOD

14th July 2017

PLANK CHALLENGE!

WOD 1

In pairs for quality:
18-15-12-9-6-3
L-pull up strict/strict/banded strict
Hs push up strict/box push up/pike push up

*break sets down with your partner how you like i.e. 18->2×9
*1 w/1 rest
*QUALITY OF MOVEMENT!
*14 min cap

 

WOD 2

16 min Incremental Ladder of:

4-8-12-16-20-24 etc

Burpee Wall Balls
Russian KB Swing @ 32/24
Jumping Pull Up

*+4 reps each round
* goal is to hit +20 reps 

 

ADDITIONAL WORK

To be done 30 mins before class
For time:
2 mile Assault Bike

4 Rounds of:
5 SQ Cleans + Front Squat @ 50/35
10 T2B

1 Mile Assault Bike
*15 min cap

 

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