Sunday 9th July – WOD

7th July 2018

Warm up

In pairs a 7 min AMRAP of:
5 deadlifts @ 60 / 40
5 Down ups
5 HSPUs / push ups
5 pull ups
5 KB swings @ 24  / 20kg

  • Alternate each movement
  • Partner ready to lift after every 5th rep

* 11 mins cap

WOD

In pairs complete 10 rounds of “BIG SEXY”:

6 deadlifts @ 100 /140kg
6 Burpees
5 Power cleans @ 70 / 100kg
5 Chest to bar pull ups
4 Thrusters @ 50 / 70
4 muscle ups / pull ups & push ups

  • Same sex pair where possible, try and choose equal(ish) partner loading, 1 bar between the pair
  • P1 completes 1 full round, P2 changes load
  • You have less the 3 mins per round, the idea here is to go nuts on your round, like its the last one you will ever do. Try your hardest to make your partner think “Ohh Sh*£t its nearly my turn again!
  • You have a full 2-3 mins to recover, if you cruise the rounds, you will 1. Not complete, and 2. Not get the stimulation of the WOD

* 28 min cap

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