Wednesday 19th October 2016 – WOD

18th October 2016

hannah

The wonderful Hannah Morris ….

 

WOD 1

Coaches Warm Up Game 

In pairs 2 rounds of tabata (8 mins)
Tabata 1:
max effort row/ski/ab

Tabata 2:
crazy finnish exercise

*alternate 20 secs with partner
*MAX EFFORT!!!

 

 

Additional Work

 

PART 1:
30 Mins before class

Clean and jerk
3-3-2-2-1-1-1

*Build to a heavy single rep for the day
*3 misses and you are done

PART 2:
10 Mins after the wod

In 25 mins complete:

0-5 mins
60 cal Assualt bike

5-10 mins
30 Thrusters @ 70/50

10-15 mins
800m run

15-25 mins
30 Power Snatch @70/50

*Score= time for each section

*Rest until next 5 mins
* if not complete move on to next section

WOD 2

8 rounds for time of:

  • 100m Single arm KB Farmers carry @20/16 RX+24/20
  • 8 alt kb power snatch / KB swings @20/16 RX+24/20
  • 10 up and down planks

    *16 min cap

 

 

 

 

 

 

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