Wednesday 24th February 2016 – WOD

23rd February 2016

Blog

WOD 1

Coaches warm up/ game

In 8 mins in pairs:

  • 1 min of air squats each
  • 1 min of plate GTOH each
  • 1 min of box step ups each
  • 1 min of push ups each

*1 work/1 rest

WOD 2

12.5:

In 7 mins for max reps an incremental ladder of:

  • 3 thrusters @45/30
  • 3 chest 2 bar
  • 6 thrusters @45/30
  • 6 chest 2 bar
  • 9 thrusters @45/30
  • 9 chest 2 bar
  • etc

3 min rest

Then 7 min AMRAP of whichever number you get it to:

ie:

  • 18 thrusters @45/30
  • 18 chest 2 bar

 *score = 12.5 not amrap

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