Wednesday 4th November 2015 – WOD

3rd November 2015

thrusters Thruster!

WOD 1

Coaches warm up game:

In pairs a 10 min AMRAP of:

  • 10 Down ups and hold
  • Run 100m
  • 10 Push press
  • Run 100m
  • 10 Front Squats
  • Run 100m

*Partner 1 completes down ups and holds in plank until, partner 2 runs 100m

* Partner 1 runs 100m while 2 completes 10 push press and holds in OH

*Partner 1 completes 10 Front squats and holds in bottom, while partner 2 runs 100m

 

 WOD 2

A chipper for the time of:

  • 20 Air Squats
  • 15 Thrusters @ 40 / 30kg
  • 20 Kettle Bell Swings @ 32 / 24kg
  • 15 Thrusters @ 40 / 30kg
  • 20 alt leg lunges
  • 15 Thrusters @ 40 / 30kg
  • 20 Pull ups / Ring rows
  • 15 Thrusters @ 40 /30kg
  • 20 Burpees

* 15 min cap

 

Go top