Wednesday 10th August 2016 – WOD

9th August 2016

2015-11-22 21.27.13-2

Happy Birthday! Sorry you aren’t here to WOD, we’ll beast you Thursday 😉

WOD 1

Coaches Warm Up

8 Min AMRAP:

  • 10 Front Squats
  • 10 Push Press
  • 10 Thruster

*you go, 1 go, 20/15kg 

Build To Thruster Weight – Heavy 1-3 Reps

 

Additional Work

Part 1

To be completed 30 mins before the class:

  • 5 x 3 Sumo Deadlift – build to a heavy triple across the 5 sets

Part 2

To be completed 10 mins after the class:

  • 1 min Plank Hold
  • 20 Elevated Ring Row @ 20″
WOD 2

For Time:

  • 30 Burpee Knees To Elbow/ Burpees
  • 22 Thrusters @ 70/50kg RX+ 82.5/57.5kg
  • 26 Burpee Knees To Elbow/Burpees
  • 12 Thrusters @ 70 / 50kg RX+ 82.5 / 57.5kg

*12 min cap 

 

 

 

 

 

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