Wednesday 27th December – WOD

26th December 2017

WUWOD
Coaches warm up game

WOD 1
In Pairs in 10 Mins rotate through:

1 Min Fast Feet
1 Min Plank Shoulder Taps
1 Min 2 Foot Plate Jump
1 Min Kettlebell Swings @ 16/12
1 Min Kettlebell Row @ 16/12

*Rotate through movements each minute
*1 Work/1 Rest
*Break how you like ie 30s each, 10 reps each etc

 

WOD 2

For time:

100 Double Unders/ Single Unders
15 Strict Pull ups     C=Lsit pull ups
80 Double Unders
20 C2B Pull ups      C=Strict pull ups
60 Double Unders
25 Pull ups C=c2b

*15 Min Cap
*Scale pull up movements so you can hit 5 rep when fresh

Additional Work

 

For Quality:
Accumulate 5 Minutes in a HS Hold against the wall

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