WOD 18th October 2016

17 Oct WOD 18th October 2016

Posted at 20:10h in WOD by Duncan 0 Comments

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Warm Up: 400m + Recovery
2rds
5x Banded Leg Raise each leg
10x Banded GM
5x PVC SLDL each side
15 sec HS Plank

Strength:

Hinge Patterning

DL 2×8 add 5kg from last week
3×10 Clean Pull @70-80% of 1RM Clean

Work Capacity

Competitor:

3RFT

20 x C2B Pull ups

20 x Pistols alternating legs

Performance:

3rft
15x Pull Ups
20x Pistols alternating legs

Fitness:

3rft
15x Bar Pull Ups/ Ring Rows
20x Fott behind calf Pistolsor ring pistols alternating legs