WOD: 11/05/2015

WARM UP:
5mins to stretch n row

MOBILITY:
10mins to mobilise

WOD:
(30mins)
Overhead squat
3-3-3 @ increasing weight
Front squat
3-3-3 @ increasing weight
. What ever you finished your overhead squat at start with that weight for front squat
Back squat
3-3-3 @ increasing weight
. Same as above. Starting weight is the weight of the last set of front squat

AFTERWOD:
6 rounds
1min on 30secs off
“You go I go”
1 power clean @ 70kg/35kg
5 push ups
. Alternate both the exercises each round

CF FORT:
Wod:
Every two minutes for ten minutes
5 Back squats @70%

After wod:
24 mins cut off
4 rounds
400m row
400m run

TRAVEL WOD:
4 rounds
800m run
50 push ups

May 10, 2015 | Categories: Uncategorized | Leave a comment