Friday 16th January 2014 – WOD

16th January 2015

keep-calm-and-survive-test-week2

WOD 1

Mobility

A Chipper for the time of :

  • Run 400m
  • 21 Goblet Squats @ 32/24kg
  • 21 KB Swings @ 32/24kg
  • Run 300m
  • 15 Goblet Squats @ 32/24kg
  • 15 KB Swings @ 32/24kg
  • Run 200m
  • 9 Goblet Squats @ 32/24kg
  • 9 KB Swings @ 32/24kg
  • Run 100m

* 14 min cap

 

 

 

 

 

 

 

WOD 2

 

Lactic Endurance Test:

“FRAN” For the time 21-15-9 reps of :

  • Thrusters @ 42.5 / 30kg
  • Pull ups

* 13 min cap
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