WUWOD
5 min am rap of:
15 cal ROW/SKI
15 Air squats
30 mountain climbers
WOD 1
In pairs 5 rounds for quality of:
10 floor press
10 strict pull ups
*Pull ups should be tough unbroken 10 scale accordingly
*Floor press weight should be an heavy unbroken 10
*can increase weight through the sets
*1 work/1 rest
*17 min cap
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WOD 2
For Time/Reps complete:
Max effort 1km row/ski/run
3 min rest
Max rep front squats @ 50/35 RX+ 60/40
3 min rest
Max effort 500m row/ski/run
2 min rest
Max rep front squats @ 50/35 RX+ 60/40
2 min rest
Max effort 250 row/ski/run
1 min rest
Max rep front squats @ 50/35 RX+ 60/40
*Score= Time/Reps
*20 min cap
ADDITIONAL WORK
Front squat
5×3 |