Wednesday 2nd July – WOD

1st August 2017

WUWOD

Coaches Warm Up Game!

WOD 1

In Pairs Complete 15 Min AMRAP of:
100m
5 Down and Ups
10 KB Swings @ 24/20
15 Air Squats

*1 Work/1 Rest
*Alt rounds with partner

WOD 2

6 Rounds for Time of:
100m Run
12 Power Snatch @ 42.5/30
(Taster=Upright Row)
9 Burpees

*Goal is to go fast, sprint effort.
*12 Min Cap

ADDITIONAL WORK

90 Sec Ring Push Up Hold
40 DB Step Ups @ 22.5/15
30 Wall Ball @ 20/14
20 Box Around the Worlds

1 min Parallette L-Sit Hold
30 DB Step Ups
20 Wall Balls
10 Box Around the Worlds

30 Sec Ring Push Up Hold
20 DB Step Ups
10 Wall Balls
5 Box Around the Worlds
*Don’t rush, maintain body position throughout
*20 min cap

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