10/5/2019 WOD

Strength:
Back Squat
2 reps E2MOM for 8mins
@ 85/90/90/90% 1RM
No Max Reps
(Spotters must be used)

WOD 1:
10-8-6-4-2 reps, for time of:
Weighted Strict Pull-up, 9/3 kg (medball)
Weighted Pistol, 1 x 24/16 kg
(12min cap)

WOD 2:
As many reps as possible in 6 mins of:
2 Air Squats
2 AbMat Sit-ups
2 Box Jumps, 30/24 in
4 Air Squats
4 AbMat Sit-ups
4 Box Jumps, 30/24 in

Continue adding 2 reps each round to each movement until time expires.
Score is total reps (inlucde completed reps on any unfinished round at the end)

Core:
Reverse hypers (off Box)
3 sets of 10-20reps
Rest 60secs

Share this page:-