Wednesday 21st December 2016 – WOD

20th December 2016

santa

 

WOD 1

Coaches warm up game

In pairs 8 min amrap of:

P1 20 barbell wipers/ P2 holds plank
then switch
P1 20 landmines/ P2 get up/get down plank
then switch
P1 20 bent over rows/ P2 cat stretch/downward dog
switch

 

 

 

Additional Work

PART 1 – build to 1rm strict pull up

Part 2 – 5 rounds of the pull up complex:
3 weighted pull ups
4 Strict pull ups
5 kipping pull ups

then for quality
50 hip extensions @ 15/10
complete in as little sets as possible

WOD 2

10 rounds for max reps of:

30 secs burpees
30 sec rest
30 sec thrusters @ 20/15
30 sec rest

*aim for 10 reps each interval
*20 mins

 

 

 

 

 

 

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