Saturday 6th May – WOD

5th May 2017

 

 

WUWOD

Coaches Game

 

WOD 1 

In 20 mins

10 x 1
Front Squat

WOD 2

15 min am rap of:
100m waiter carry – left @ 24/16
25 wall balls @ blk/blue
15 clapping push ups
100m waiter carry – right @ 24/16
25 wall balls @ blk/blue
15 clapping push ups

 

Additional Work

30 mins before class
5 rounds for time of:

4 clean and jerks @ 100/70
6 bar muscle ups
40 ft handstand walk
*aim for 10 mins, scale weight to 70% of yesterdays 1rm clean and jerk

15 mins after class

3 rounds for quality of:
30 GHD sit ups
15 Glute ham raises (band asset if needed)

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