Thursday 18th Sept 2014 – WOD

17th September 2014

pairs wod

WOD 1

Mobility

In groups of 5 rotate every 30 secs for 8 mins through:

  • 6 Wall Balls
  • 6 Pistols / 6 Air squats
  • 6 KB Swings @ 24  / 20kg
  • 2 Skin the cats
  • Ski / row 100m

 

 

 

 

 

 

WOD 2

A pairs WOD of: 

  • 60 Back squats @ 60 / 40kg
  • 60 KB swings @ 24 / 20kg
  • Run 400m
  • 60 Air squats
  • 60 Pull ups

* Only score BS when KB is over head and locked out single arm, when the KB holder breaks you must change the squatter 

* Only score on the KB swing when partner is in the hollow, as soon as the hollow breaks you must change KB swingers, the hollow position must see the feet over the top of a barbell with Oly plates on

* Both run

* Air squats & pull ups 50/50

* Cap of 23 mins

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