Friday WOD – Long Un

18 Sep
0

A) Warm Up

Shuttles 4 x (5,5,10,10,15,15,20,20)

3 Rounds Cindy

100 DU's

B) WOD 

Spend 5 minutes working upto your heavy Power Clean 

then

OTME10M for 40 Minutes

The idea is to work through the exercises as quickly as possible so that you finish in under 8 minutes, if not then  stop at 8 minutes so you have at least 2 minutes rest each round

100 DU's 

30 Pull Ups

25 Box Jumps (24/20)

20 Burpees

15 Power Cleans (70/45)

10 Push Jerks (70/45)

5 Handstand Push Ups

C) Collapse on floor 

Rest until you stop seeing stars 

D) Power Hour

Every minute, on the minute, for 10 minutes

Push Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

then

Every minute, on the minute, for 10 minutes

Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

then

Complete as many rounds and reps as possible in 12 minutes of

6 Strict Handstand Push-Ups

9 Strict Pull-Ups

12 Alternating Pistols

HIIT WOD

A) Warm Up

Shuttles 2 x (5,5,10,10,15,15,20,20)

2 Rounds Cindy

75 DU's

B) WOD 

OTME10M for 20 minutes

The idea is to work through the exercises as quick as possible so that you finish in under 8 minutes, if not then  stop at 8 minutes so you have at least 2 minutes rest each round

100 DU's 

25 Pull Ups

20 Box Jumps (24/20)

15 Burpees

10 Power Cleans (60/40)

5 Handstand Push Ups

C) Core

50 Plank Walk Ups

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