WOD: 23/09/2016

WARM UP:

@ 0:00

400m row / 1k airdyne

Stretch and warm up with mix movements for 6mins

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Powerlifting WOD 

Emom for 3mins 

1 deadlift @ 86%

@ 28:00

Every 2mins for 10mins

5 box back squats @ 79%

@ 43:00

Every 2mins for 6mins

10 incline bench press @ 68%

@ 58:00

4-5 rounds 

15 db bicep curls @ increasing wt

15 bent over barbell row (clean grip)

15 wt sit ups @ 20kg/12.5kg

@ 20:00

Regular WOD-ers 

Emom for 12mins

Odd mins: 7 power cleans @ 60%

Even mins: 12 wall ball shots @ 20/14

AFTERWOD:

@ 40:00

Regular WOD-ers 

20mins amrap

“Ladder”

Partner up

Partner A

3 db / kb thrusters @ 20kg/12.5kg

3 toes 2 bar / sit ups

Partner B

3 burpees

3 Kbs @ 24kg /16kg

. So partner A starts on combo 1 (thrusters + sit ups) this ladder increases by 3 each round

. Partner B starts off with the 2nd combo (burpees + Kbs) this ladder too increases by 3 each round

. Each partner works for 2.5mins before changing. The ladder will continue when you come back to the combo.  

TRAVEL WOD:

10k run

September 22, 2016 | Categories: Uncategorized | Leave a comment