Friday 15th July

Split group into 2 groups 1st group wod A, then swap over, the aim is to achieve these intervals in a 25min time cap.

WOD A (For time )

Row: 8x 500 m

-Rest 1 min between efforts.


For time:

3 rounds of:
5 Deadlifts, 120/80 kg
Free Standing Handstand Hold, 30 secs
10 Bar Facing Burpees

Rest 2 mins
-- then --

3 rounds of:
50 Double Unders (3 1 Single Unders)s
6 Hang Squat Clean, 60/45 kg
20 Push-ups

25 min time cap.

- 1 bar to be used per athlete, strip own weights accordingly.
- you must accumalate 30 seconds of free standing hold, this will be hard but make sure you check the clock each time you drop, if you need to scale it, it will be 1min hold against wall. 
- scale other movements as needed, however with reps being short it should be challenging.


James Davidson

ne37 1pr