WOD 30.01.17

WOD 30.01.17

MAX EFFORT LOWER 1A) Back Squatstempo 201 important as normal tempo x 8 reps @ 65-80% climb in sets 1B) cossack squats x 5 each leg x 4 sets OPEN WOD 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts 50/35kg 5 snatches 50/35kg WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap...
WOD 26.01.17

WOD 26.01.17

MAX EFFORT UPPER 1A) PLYO BOX DIPS x 8  1B) 2 x O/H KB carries x 4 lengths 24/16kg lock out both arms fully or drop weight for form.  1C) wall press dead bug X16 1D) paloff press x 8 each arm x 3 rounds 20 mins AMRAP 18 MINS  30/25 cals on rower  30 wall balls 30 box overs 30 T2bar 30 thrusters 40/30kg 20 t2bar 20 box overs 20 wall balls  if finish then time to finish or reps complete...