WOD – 2 August

Wednesday 2 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Deadlifts.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60%
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, final set – max touch-n-go reps

WOD (Ascending Ladder, AMRAP7)

  •       1 clean (135/95) + 1 lateral bar-over-burpee
  •       2 cleans (135/95) + 2 lateral bar-over-burpees
  •       3 cleans (135/95) + 3 lateral bar-over-burpees
  •    Increase by one repetition for both movements each round. Run in two heats for larger classes.

 

Cashout (three minutes after WOD) = 30 calorie row immediately followed by 400m sprint. Heat1 completes cash-out while Heat2 completes WOD. Heat2 completes cash-out three minutes after WOD ends.

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