Tuesday 27th December 2017 – WOD

26th December 2016

139-0

WU WOD

Before the class, in open gym

8 min AMRAP: 

  • 10 Kettle Bell Swings
  • 100m Row/Ski
  • 10 Push Ups
  • 100m Row/Ski
  • 10 Sit Ups
  • 100m Row/Ski

WOD 1

In 20 mins complete 10-8-6-4-2:

  • Bench Press

*increase weight each set 

**after each set complete 15 Ring Row

 

 

 

 

WOD 2

E2MO2M for 10 mins complete:

  • 3 Weighted Ring / Box Dips

*this wants to be heavy for all sets. Increase the weight in between sets if its too easy 

The EMOM for 5 mins: 

  • 30 sec max heel taps
  • 30 sec rest

 

 

 

 

 

 

 

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