WOD: 27/04/2016

“Thank you for your participation for the beach wods, they’ve been absolutely awesome!!”

WARM UP:

@ 0:00

400m row

3 rounds

10 push ups

10 push press

10 Kbs @ 16kg/12kg

MOBILITY:

@ 10:00

Shoulder mobility

Mobilise and warm up to the WOD 

WOD:

@ 15:00

15mins cut off

5-5-3-3-1

push jerks @ increasing weight

20 single arm db row @ 20kg/15kg

(10 each arm)

30 weighted hollow rocks (you choose the weight)

. Do not go for failure 

. Last rep is a heavy single, not a Max attempt

. Those who are well versed with split jerks may do that

AFTEFWOD:

@ 20:00

20mins amrap 

400m run

30 box jumps @ 24″/20″

30 Kbs @ 24kg/18kg

30 wall ball shots 

TRAVEL WOD:

5 rounds

400m run

30 box jumps

30 Kbs 

30 push ups 

April 26, 2016 | Categories: Uncategorized | Leave a comment