Wednesday 14th September 2016 – WOD

13th September 2016

rob Rob Graves thinking about his last 5 months at CFN 🙂

WOD 1

Coaches Warm Up Game 

In pairs 10 min AMRAP of:

  • 20 fast feet
  • 20 lateral fast feet
  • 20 two footed jumps
  • 20 two footed jumps across the plate
  • 10 plate steering wheels
  • 10 plate press and 3 sec hold at the top of press
  • 10 plank walk across the plate* you go I go
    *RX 20/15

 

 

 

Additional Work

To be done 60 minutes before the class:

  • 6×2 Strict press
    *Build to a heavy double across the 6 sets
  • 4 x Pull up complex; 5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
    *get as far as you can without dropping off the bar, as soon as you do that set is finished
WOD 2

12 min AMRAP:

  • 30 KB swings @ 24/16
  • 10 step ups @ 24/20 RX+ 30/24
  • 8 box jumps @ 24/20 RX+ 30/24

 

 

 

 

 

 

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