Wednesday 7th September 2016 – WOD

6th September 2016

nina  Ninas first CF Comp – well done!!

WOD 1

Coaches Warm Up Game FLAGS

In pairs 8 min AMRAP of:

  • 100m run together
  • 10 KB deadlift @ 20/16
  • 10 KB lunge
  • 10 Goblet squats
  • 10 KB swings*both complete movement before moving on

 

 

 

Additional Work

10 mins after the class complete:
for time:
75 GHD sit ups

*goal is to finish under 3 mins. Lower reps to 50 if needed

 

WOD 2

For time complete:

5 rounds of:
20 DU/40 SINGLES RX+25 scale=fast feet
10 air squats

5 rounds of:
20 lateral bar over jumps
10 burpees

5 rounds of:
25 DU’s/50 singles RX+=30
15 air squats
*20 min cap

 

 

 

 

 

 

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