Wednesday 1st February – WOD

31st January 2017

 

WOD 1

Coaches warm up game

In pairs 10 min EMOM

Min 1: 100m Run Together
Min 2: Synco Down & Up Plank
Min 3: Synco Plate Jumps
Min 4: Syncro Plate GTOH 15/10
Min 5: Syncro Plate Squats 15/10

 

Additional Work

rest!

 

WOD 2

20 Minute EMOM:  

Min 1: 15/10 cal Row/Ski/AB
RX+ 20/15 cal

Min 2: 10 Handstand Push Ups/Box Push Ups/Push Ups
RX+12 Handstand Push Ups

Min 3: 40 DUs/60 SUs
RX+ 50DUs

Min 4: 4 Muscle Ups/12 C2B/12 Pull Ups/12 Ring Rows
RX+ 6 Muscle Ups

 

 

 

 

 

 

 

 

 

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