WOD: 12/10/2016

  

WARM UP:

@ 0:00

400m row / 1k airdyne

Dynamic stretching and warm up

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD WOD 

POWERLIFTING WOD:

@ 20:00

Every 90secs for 6mins

5 bench press @ 80%

@ 30:00

Every 2mins for 10mins

7 wide grip deadlifts @ 70%

@ 45:00

Every 2mins for 6mins

9 box squats @ 60% 

@ 55:00

3-5 rounds 

15 bent over barbell row

15 seated db tricep ext

15 side2side weighted twist sit ups

15 standing calf raises 

WOD:

@ 20:00

Every 90secs for 15mins

Odd intervals: 7 clean grip deadlifts @ 100% of clean

Even intervals: 10 strict pull ups

AFTERWOD:

@ 45:00

15mins, AMRepsAP

“Ladder”

3 beach burpees (no push up)

3 db snatches (each arm) @ 20kg/12.5kg

3 push ups 

TRAVEL WOD:

5 rounds

800m run

30 wall ball shots