Friday 30th September 2016 – WOD

29th September 2016

wall-balls

Hitting the wall balls in 2015 Games

WOD 1

8 min AMRAP of:

  • 100 m run
  • pvc complex of:
    5 power snatch
    5 oh squats
    5 good morning
  • 100m
  • wall ball complex of:
    5 wall ball deadlifts
    5 wall ball thrusters
    5 mb cleans

    Build to wod heavy 3 rep good morning

 

 

 

 

Additional Work

 

For time 10 mins after the wod:

60 KB SDHP @ 32/24
60 Push ups
60 Single arm thrusters (30 E/S) @ 32/24
60 toes to bars
60 calorie row

*Aim to be on the rower by the 15 min mark. The thruster will dictate the kb weight as you will switch arms every 10 reps

 

 WOD 2

In pairs E4MO4M for 12 mins complete:

  • 3 good mornings
    *no racks

    Finisher: In 7 mins in pairs complete:

  • 2 min on/2 min off row/ski/AB
  • 1 min on/1 min off row/ski/AB
  • 30 sec on/30 sec off  row/ski/AB

 

 

 

 

 

 
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