Wednesday 30th November 2016 – WOD

29th November 2016

 

andrew

The lovely Andrew Jenkins

 

 

 

Warm Up:

2 rounds of:

25 mb fronts squats
25 mb squat cleans
25 wall ball
25 sit ups

 

WOD 1

Coaches warm up game

In pairs EMOM for 10 mins:

2 lengths of the room (each)
banded sprints
*p1 completes 2 lengths than p2. 4 lengths per minute

Then in 10 mins

review movements and build to wod weight

 

 

 

Additional Work

For time:  1 mile (1600m) Assault bike

 

WOD 2

EMOM for 12 mins

  • 3 Front squats @ 82.5/55 RX+100/70
  • Max Ring dip/box dips RX+ muscle ups

 

 

 

 

 

 

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