Monday 11th Dec 2017

Warm – Up 250m run/2 mins on assault bike

12 good mornings

10 spiderman lunges

8 Iron Cross

4 pigeon pose (2 x each side)

Strength: Back Squat

warm – up to 75 – 80 % then as a class

10 E2MOM (5 rounds)

MetCon: For Time;

10 Deadlifts 225/155
50 Push Ups
10 Deadlifts
75 Sit – Ups
10 Deadlifts
100 Air Squats
10 Deadlifts
25 Pull-ups
ENDURANCE WOD
5 RFT
400m run
20 lunges
20 air squats

Saturday 9th Dec 2017

 

Partner WOD – Teams of 2
For time:
1000 m row
50 Thrusters . 45/35

50 HRPU
1000 m row
50 wallballs 20/14
50 OHS 45/35
*share the reps however you like