Sunday 18th September 2016 – WOD

17th September 2016

shaun  And lastly Shaun Buchan has been WODDING hard for the last 5 months!

 

WOD 1

8 min AMRAP of:

  • 100m run
  • 5 Good mornings
  • 5 deadlifts
  • 5 bent over rows
  • 5 power cleans
  • 10 barbell wipers

    *empty barbell

 

 

 

 

 

 

Additional Work

REST!

 

 

 

 

WOD 2

In pairs complete 3 x 10 min AMRAPS of:

  • AMRAP 1
    Max deadlifts @ 60/42.5 RX+ 92.5/60
    While one completes deads the other Skis 300m, switch
  • AMRAP 2
    Max power cleans @ 60/42.5 RX+ 92.5/60
    while one completes power cleans the other runs 400m, switch
  • AMRAP 3
    Max pull ups
    while on completes pull ups the other rows 500m, switch

    *1 min change over after each amrap
    *32 min timecap

 

 

 

 

 

 

 

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