Wednesday 10th October 2012 – WOD

1st October 2012



WOD 1

Mobility

Complete 2 rounds of:


  • 3 Overhead squats @ 20 / 15kg
  • 3 Sumo Deadlift high pulls @ 20 / 15kg
  • 3 Hanging squat cleans @ 20 / 15kg
  • 3 Split jerks @ 20 / 15kg
  • Run 300m


WOD 2


For the time:

  • 22 Overhead squats @ 40 / 30kg
  • 22 Ab-mat sits
  • 12 pull ups
  • Run 400m
  • 22 Sumo deadlift high pulls @ 50 / 40kg
  • 22 Toes 2 Bar
  • 12 Pull ups
  • Run 300m
  • 22 Hanging squat cleans @ 60 / 45kg
  • 22 Bar push ups
  • 12 Pull ups
  • Run 200m
  • 22 Shoulder to overhead @ 70 / 50kg
  • 22 Air squats
  • 12 Pull ups
  • Run 100m
With a time cap of 21 mins



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