Wednesday 9th November 2016 – WOD

8th November 2016

 

courtney

The lovely Courtney Rose….

 

 

WOD 1

Coaches Warm Up Game 

In pairs 8 min amrap of:

  • 100m run together
  • 10 ring rows each
  • 100m run together
  • 10 air squats each
  • 100m run together
  • 10 push ups each

    *you go I go
    *increment the speed every run

 

 

 

 

 

Additional Work

Rest

 

WOD 2

For time:

  • 50 Deadlifts @ 40/25
  • 20 Chest to bars/ pull ups/ring rows
  • 50 Hang power cleans/ hang SDLHP @ @ 40/25
  • 30 Deadlifts
  • 10 Chest to bar / pull ups / ring rows
  • 30 hang power cleans/ hang sdlhp
  • 10 Deadlifts
  • 5 chest to bars/ pull ups / ring rows
  • 10 hang power cleans/ hang sdlhp

    *17 min cap

 

 

 

 

 

 

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