| WOD 1
10 min AMRAP of:
- 100m pinch plate walk
- witch hands at 50 m 10/5kg
- 20 fast feet
- 20 lateral fast feet
- 20 two footed fast jumps
- 20 two footed lateral jumps
- THEN in pairs
5 min amrap of:
- 5 plate squats with steering wheels at the bottom
- 6 cossack plate squats
- 5 overhead plate squats
*you go I go
Additional Work
45 mins before class:
5×5 backsquat
*build to heavy 5 and hold weight across the 5 sets complete heavier than you did on 10/8
PART 2 – For time:
50 strict pull ups
*complete in as few sets as possible
complete class wod
|
WOD 2
For max reps on each complete:
3 rounds of tabata (14 mins)
- RND 1: barbell good mornings
- RND 2: Plate Squats @ 10/5 RX+ 15/10
- RND 3: Dragon flags
* 1 min rest between each tabata
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