Wednesday 6th May 2015 – WOD

5th May 2015

star-wars-lifting

WOD 1

 

Coaches warm up

An 8 min incrimental ladder of:

  • 1 push up + 1
  • 1 Air Squat + 1
  • 1 Ab-Mat + 1

 

WOD 2

 

A rebound Chipper of:

  • 50 Plate front squats @ 20 / 15kg
  • 40 Plate jumps @ 20 / 15kg
  • 30 Kettle bell swings @ 20 / 16kg
  • 20 Ab-Mats
  • 10 Chest to bar / Pull ups / Ring rows
  • 200m Run

* On completion of the run go back up the ladder

* 15 min cap

 

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