Wednesday 16th November 2016 – WOD

15th November 2016

 

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WOD 1

Coaches Warm Up Game 

In pairs 10 min amrap of:

5-10-15-20

Air squats
Push ups
*After every set perform 5 burpees
*You go I go

 

 

 

 

 

Additional Work

PART 1: 30 Mins before class

5×3 Strict Press

*Build to a heavy 3 then hold that weight across the sets, aim for a heavier weight than 11/1

PART 2: 10 Mins after class

Rowing Intervals of:
1:40 Row
20 secs Rest
x9

This is pre-programmed on the rower. Take a 2 min break after the 5th interval, aim to hit 450m for men and 400m for women on each interval

 

WOD 2

10 min amrap of:

  • 10 STOH @ 50/35 RX+=60/40
  • 10 strict pull ups/banded/kipping/ring row
  • sdlhp

*17 min cap

 

 

 

 

 

 

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