| WU WOD
Before the class, in open gym
5 min AMRAP:
- 10 Squat Jumps
- 10 Lunges
- 10 Glute Bridge
- 10 Kettle Bell Deadlift
- 10 Russian Baby Makers
WOD 1
In 20 mins complete:
*warm up to a heavy set of 10 (not a 10RM) then try for a set of 20 reps at that weight. This will be tough! Stick with it and grind it out!
Additional Work
15 mins after the class
- 3 rounds for quality
- 15 Good Mornings
- 15 Strict Toes To Bar
*concentrate on technique and good movement
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WOD 2
In 12 mins complete 3 x 4 mins of
Part 1:
- 10 Burpee
- 20 Deadlifts @ 60/40kg
- 30 Double Under / 60 Single Unders
- In remaining time AMRAP Kettle Bell Swings @ 24/16kg
Part 2:
- 10 Deadlifts @ 60/40kg
- 20 Kettle Bell Swings @24/16kg
- 30 Double Under / 60 Single Unders
- In remaining time AMRAP Burpees
Part 3:
- 10 Burpees
- 20 Kettle Bell Swings @ 24/16kg
- 30 Double Under / 60 Single Unders
- In remaining time AMRAP Deadlifts @ 60/40kg
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