Wednesday 23rd 2016 – WOD

22nd November 2016

 

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WOD 1

Coaches Warm Up Game 

 

Hip line drills:

  • long lunge
  • 2 lengths super wide step out squat
  • 1 length knee to chest
  • 1 length leg zombie walk
  • 1 length duck walk

In pairs 10 min amrap of:

  • 10 KB Deadlift @ 24/20
  • 10 single arm russian swing 5 each arm
  • 10 double arm russian swings

*you go I go/ EMOM 5 Burpees
 

 

 

 

 

Additional Work

Rest!

 

WOD 2

2 rounds of tabata (8 mins)

Back squat @ 35/20 RX+42.5/30
Jumping Lunges

*alternate movements every 20 secs
*score = total reps

 

 

 

 

 

 

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