Wednesday 1st March – WOD

28th February 2017

 

Coaches Warm Up Game

WOD 1

EMOM 20 Minutes in Pairs

Even: 10 Deadlifts @60/40
Odd: 10 Ab Mat Sit Ups

*alternate person working every minute
*both complete movement before moving on
ie: Min 1 – P1 DL  Min 2 – P2 Deadlift  Min 3 – P1 Sit Ups

Additional Work

Rest

 

WOD 2

E4MO4M

9-6-3-1

1 Cluster
1 Thruster

Tasters:

1 Thruster
1 Front Squat

*Aim is to go unbroken each set i.e- 9=18 movements
without putting bar down
*Pick weight accordingly
*score = WOD weight

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