Friday 8th April 2015 – WOD

7th May 2015

speeder

WOD 1

 

MOTM: TTB Core

In 5 mins 3 rounds of:

  • 30 Secs hollow hold
  • 15 Reverse Crunches
  • 30 Secs rest

EMOM 10 mins:

  • 1 Power Clean and pause in rcv @ 40 / 30kg
  • 1 Low hang Sq Clean and pause in rcv @ 40 / 30kg
  • 1 Squat Clean and pause @ 40 / 30kg
  • 5 Bar over burpees
  • 5 Broad jumps @ 6ft
  • 200m Row / Ski / Run

 

WOD 2

 

A 16 min AMRAP of:

  • 50-40-30 Unbroken DUs / Single unders (check in)
  • Run 200m
  • 9 Burpee box jumps @ 24 / 20″
  • 20 Unbroken DUs / 40 SUs
  • 6 Power cleans @ 80 / 50kg

 
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