Wednesday 30th Jan 2013 – WOD

1st January 2013


WOD 1

Mobility

In 17 mins complete in pairs 10 rounds of:

  • 1 rope climb
  • 5-3 and 1 reps of front squat (build to a heavy single
  • 1 rests one works
  • First perosn climbs then second
  • The front squats starts light at 5 reps, you may then reach a 5 rep max after round 4 at which point you add weight and drop the reps to 3, keep adding until you achieve a 3 RM, then add again and reach your heaviest single on your 10th round


WOD 2

For time:

  • 12 Thusters @ 60 / 35kg
  • 25 Bar push ups
  • 8 Thrusters @ 70 / 40kg
  • 25 Pistols
  • 6 Thrusters @ 80 / 45kg
  • 25 Pull ups
  • 2 Thrusters @ 90 / 50kg
  • 100 Double unders


* Time cap of 15mins



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