Monday 10th August 2015 – WOD

9th August 2015

11825977_10153579374331450_7605313184909335061_nSpider Pigs – it was a pleasure

WOD 1

MOTM Test: Push Ups 

EMOM for 5 mins:

  • Min 2 & 4 est 60% of your max reps push ups
  • Min 1, 3 & 5 30 secs of plank

21 – 15 – 9:

  • Pistols/Air Squats
  • Toes To Bar/Knees to Chest

*10 min Cap

WOD 2

For time:

  • 50 Box Jump @ 24/20″ (Check In)
  • 10 Over Head Squats @ 50 / 35kg
  • 10 Pull Ups
  • 10 Over Head Squats @ 50 / 35kg
  • 10 Box Jumps @ 24/20″

* Remember Wednesdays Box Jump tekkers

*Do not drop 5kg 0r 10kg plates

*14 min time cap

 
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