Wednesday 18th January 2017 – WOD

17th January 2017

 

WUWOD

To be preformed before the class

in 6 mins complete:

  • 1 min max plank hold
  • 1 mins push ups
  • 1 min max plank hold
  • 1 min lunge stretch 30 sec each side
  • 1 min max plank hold
  • 1 min PVC good mornings

 

WOD 1

Coaches warm up game

In 20 mins complete:

In pairs 5 rounds of:
max rep Floor press @ B/W /0.75 BW
Max rep Bulgarian Deadlifts @ B/W /0.75 BW

*Rest as needed between sets

 

Additional Work

15 mins after class complete:

100 GHD sit ups
*5 min cap

For quality:
50 triple under/ Double unders
*attempts count towards your 50 reps

 

 

WOD 2

In 14 mins complete:  

10 min amrap of:
12 Inverted ring rows
24 lunges
straight after the 10min amrap in the remaining time accumulate as long as possible in a ring hold at the bottom of the row

 

 

 

 

 

 

 

 

 

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