Saturday 16th December – WOD

15th December 2017

WUWOD

5 Min AMRAP of:
10 Glute Bridges
5 Inch Worms
10 Dislocates
5 High Jumps
30 sec Plank

WOD 1

In Pairs EMOM for 20 Mins:
Odd: 18/15 Kcal Row/Ski
Even: 15 Pull ups / 15 DB Push Press @ 15/10
*Goal is to finish the given work each minute. Decrease the reps or distance to ensure this happens.
*Alt pull ups and db push press every even min
*1 work/1 rest ie min 1 P1 row, min 2 p2 row, min 3 p1 pull, min 4 p2 pull etc

 

WOD 2

PARTNER DIANE
15 Min AMRAP of:
21-15-9
Deadlifts @ 100/70
HSPU

*I go you go, switch when you need.
Score= max rep (1 full rnd = 90 reps)

 

Additional Work

30 Mins after Class:
For Quality:
Accumulate 3 Minutes in an L-sit
*Goal is to complete the given time in as few sets as possible.

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