Wednesday 31st August 2016 – WOD

30th August 2016

diablo-crossfit-olive-and-the-2pood-kettlebell

WOD 1

Coaches Warm Up

10 min AMRAP of:

  • 100m kb run @16/12
  • 8 kb deadlifts @16/12
  • 6 alt Turkish get ups @16/12
  • 8 kb swings @16/12

 

 

Additional Work

 

Part 1 to be completed 30mins before WOD:

7 min AMRAP:

  • 25 Double unders/50 singles
  •  burpee bar muscle ups/ burpee chest to bar
    goal= 7 rounds

 

  • Part 2:
    In 10 mins:
    Handstand walk practice
    *have fun set up a handstand agility course if you like 🙂
WOD 2

EMOM for 12 mins:

  • Min 1= 20 Kb swings @ 24/16 RX+=32/24
  • Min 2= 10 ring dips RX+=15*Aim for around 10 sec rest at the end of each minute
    *Scale reps if needed to achieve this

 

 

 

 

 

 

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