Wednesday 26th August 2015 -WOD

26th August 2015

hero reed

Sing it loud CFN!! If you dont know the song, your to young!… a little tribute from Coach

Where have all the good men gone
And where are all the gods?
Where’s the street-wise Hercules
To fight the rising odds?
Isn’t there a white knight upon a fiery steed?
Late at night I toss and I turn and I dream of what I need

[Chorus:]
I need a hero (Tom Reid)
I’m holding out for a hero ’til the end of the night
He’s gotta be strong
And he’s gotta be fast
And he’s gotta be fresh from the fight
I need a hero (Tom Reid)
I’m holding out for a hero ’til the morning light
He’s gotta be sure
And it’s gotta be soon
And he’s gotta be larger than life

WOD 1

Coaches warm up: 

EMOM For 12 mins in groups rotate through the movements :

  • 12 Push press @ 40/30kg
  • 100m run
  • 8 Pull ups
  • 12 Alt leg jump lunge
  • 12 Pull ups / jumping pull ups

 

WOD 2

A 12 min AMRAP of:

  • 12 Box Jumps  24 / 20″
  • 12 Thrusters @ 42.5 / 30kg
  • 6 Bar / HR push ups

 

 

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