Saturday 25th March 2017 – WOD

24th March 2017

 

WUWOD

To be completed in open gym before the class

Kip prep:
2 rounds of:

10 small pull up kips (just kip)
10 big kips
10 big kips lifting knees up slightly can add hip pop to kip

 

WOD 1

In 15 mins complete

5×5
Box Back squats

*Build weight through the sets
*1 second sat on the box

 

 

 

 

Additional Work

Yeti’

25 pull ups
10 muscle ups
1.5 mile run (2400m)
10 muscle ups
25 pull ups

*20 min cap

*10 mins after class*

 

WOD 2
E4mo4m for 20 mins:

15 Back squats @ BW RX+ BW+

In remaining time:

Rnd 1,3 + 5 = Max rep bar muscle ups/c2b/pull ups
Rnd 2+4 = Max wall wall balls

*Should be able to complete back squats unbroken

Go top