11 May 2017 – WOD

The Hench Hens and the Swole Stags after our Hens vs Stags WOD

WORKOUT OF THE DAY

A) Strength: Gymnastics

A1) Strict handstand push ups: 4 x 10-20
– Rest 1-2 minutes between sets –

A2) For time
100 Ring push-ups
100 Ring rows

*Work with a partner. When you have to break let your partner in to perform a set
* You each have to perform 100 reps of each movement
*Wear a weight vest as required
*15 minute time cap


B) Conditioning

The class will be split into two even teams and will aim to complete as many calories as possible on the assault bike.

Each team member must complete 5 sets of 45 second intervals.

MOBILITY DRILL OF THE WEEK