Monday 13th February 2017 – WOD

12th February 2017

So much love for Valentines Week

WU WOD 

To be performed before the class

In 5 mins complete:

  • 5 Slow Power Stance Squats
  • 5 Slow Air Squats
  • 5 Slow Sumo Stance Squats
  • 5 Slow Surfer Squats Each Side
  • 10 Bouncing Hamstring Stretches
  • 10 Arm Circles Forward
  • 10 Arm Circles Backwards
  • 10 Across The Chest

WOD 1

In 20 mins complete:

  • 5 x 3 Deadlifts

*build to a heavy triple and hold across the 5 sets 

*lift heavier than 30/01/17

Additional Work: NA

 

 

 WOD 2

16 min EMOM:

  • 3 Strict Pull Up RX+5
  • 5 Burpees RX+6
  • 7 KB Goblet Squats @20/12kg RX+24/16kg

*complete all of the movements in a minute

*scale reps if needed 

 

 

 

 

 

 

 

 

 
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