Wednesday 2nd November 2016 – WOD

1st November 2016

 

6

 

 

WOD 1

Coaches Warm Up Game 

In pairs 10 min amrap of:

  • 10 wall ball chest pass
  • 10 wall ball overhead pass
  • 10 wall ball side toss
  • 10 wall ball squat pass
  • 10 wall ball pass, do a burpee
  • 100m run

 

Additional Work

 

20 mins after the wod

5 rounds for time of:
15 ghds
5 muscle ups / 10 c2b / 15 pull ups

*8 min cap
*try to beat your time from last week
rest 10 mins
emom for 10 mins
12 cal a/b
 

WOD 2

Fitness testing #1: EMOM for 15 mins

  • 5 Push press @ 35/25 RX+ 42.5/30
  • 6 TTB/ Abmat sit ups
  • 7 thrusters @ 35/25 RX+ 42.5/30*Reduce reps if needed
    *score = reps you end on

 

 

 

 

 

 

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