Wednesday 15th February – WOD

14th February 2017

 

WUWOD

To be performed before the class
In 5 Minutes complete
10 Air Squats
10 alt Pigeon Stretch
10 Sumo Squats
10 Side Lunge (5 each)
10 Baby Makers

Coaches Warm Up Game

WOD 1

In Pairs EMOM 15 Minutes
Min 1 – 10 Pistols/Air Squats
Min 2 – 5 Strict Pull Up/Ring Rows
Min 3 – 20 Push ups

*Both complete movement in the minute
*1 work/1 rest
*Scale numbers if needs be.

Additional Work

Rest

 

WOD 2

 

5 Rounds for time:

9 Back squats @ 60% 1RM
9 c2b/pull ups

*15 minute CAP
*No Racks

 

 

 

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