Wednesday 26th October 2016 – WOD

25th October 2016

 

teamhood

Team Hood at The Coalition Games

 

WOD 1

Coaches Warm Up Game 

 

In pairs 10 min amrap of:
2 length single arm farmers walk @ 24/20
5 push ups
2 length waiters walk
10 ring rows
2 length walking lunge with kb overhead @ 24/20
10 air squats

*switch arms each length
* you go I go with each movement 

 

Additional Work

Part 1 – 30 mins before the class:

5×5 Deadlift

*build to a heavy 5 then hit the sets at that. Try to go heavier than on 21/10

PART 2 – 15 mins after class

5 rounds for time of:
15 ghds/ 20 ab mat situps
5 muscle ups/ 10 C2B/ 10 Pull ups

*Goal is to finish in under 5 mins.

*8 min cap. Try and go unbroken

 

 

WOD 2

3 rounds of:

  • max rep strict press @ 60/40 RX+70/47.5
    when you fail
  • max rep push press @ 60/40 RX+70/47.5
    when you fail
  • max rep Front squat @ 60/40 RX+70/47.5
  • 200m run

    *Score=reps
    *12 min cap

 

 

 

 

 

 

Go top