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15/06/2013 CROSSFIT HACKNEY W.O.D

Posted 15th June 2013 by Josh Schouten

Strength

Set the clock to 20minutes

5 Rounds of:

A-1 Deadlift 70% 1RM 5reps 20×0
A-2 Chin-up 70% 1RM 5reps 20×0
A-3 GHD 10reps 30×0
A-4 Sheena Press-ups 10reps 20×0

* each exercise starts on the :60sec. Do reps at each station, rest the remainder of time.

W.O.D

PARTNER WOD

400m Run (both athletes, same time)*
100 Wall Balls (one works while other holds bottom sof squat position) (MAX 10reps per set)
400m Run (both athletes, same time)*
100 Push Press (one works while other holds plank position) (MAX 10reps per set)
400m Run (both athletes, same time)*
100 Partner Ab-mat Sit Up Wall ball pass 400m Run (both athletes, same time)*

 

* Both athletes must finish the run before starting the next exercise