Wednesday 12th October 2016 – WOD

11th October 2016

 

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WOD 1

Coaches Warm Up Game 

 

8 min AMRAP of:

20 plate jumps @ 20/15
15 Plate gtoh @ 20/15
10 box jumps/step ups @ 20/15
5 box push ups

*you go I go

 

 

Additional Work

Part 1 – 30 mins before class

Hang Snatch
3-3-2-2-1-1-1
*build to a heavy single across the sets

Part 2 – 15 mins after the wod
200m backwards banded partner run

 

WOD 2

20 min AMRAP of:

  • 50 strict pull ups/ring rows (check in)
    in the remaining time AMRAP:
  • 45 Double Unders/single unders/fast feet
  • 15 handstand push ups/push ups
  • 10 box jumps @30/24
  • *scale handstand push up number if needed

 

 

 

 

 

 

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