Wednesday 21st October 2015 -WOD

20th October 2015

kid_goblet_squat

WOD 1

Coaches game!

In pairs 2 x 4 min AMRAPs of:

AMRAP 1:

  • Max reps ab mat sit ups

AMRAP 2:

  • Max reps goblet squats @ 24/20kg

* Score = max reps

*While P1 is doing ab pats, P2 is holding a wall sit, as soon as you stand, switch

*While P1 is completing goblet squats, P2 must hold a hollow hold position, as soon as your feet drop, switch

WOD 2

A rebound chipper of:

  • 15 air squats
  • 15 push ups
  • 15 pull ups/ring rows
  • 100m run
  • 30 air squats
  • 15 push ups
  • 15 pull ups/ring rows
  • 100m run
  • 45 air squats
  • 15 push ups
  • 15 pull ups/ring rows
  • 100m run

*16min cap

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