Wednesday 16th November 2016 – WOD

Coaches Warm Up Game 

In pairs 10 min amrap of:

5-10-15-20

Air squats
Push ups
*After every set perform 5 burpees
*You go I go

Additional Work

PART 1: 30 Mins before class

5×3 Strict Press

*Build to a heavy 3 then hold that weight across the sets, aim for a heavier weight than 11/1

PART 2: 10 Mins after class

Rowing Intervals of:
1:40 Row
20 secs Rest
x9

This is pre-programmed on the rower. Take a 2 min break after the 5th interval, aim to hit 450m for men and 400m for women on each interval

10 min amrap of:

• 10 STOH @ 50/35 RX+=60/40
• 10 strict pull ups/banded/kipping/ring row
• sdlhp

*17 min cap