Wednesday 20th December – WOD

19th December 2017

Some #wednesdaywisdom from Andy Ward

Check Out Andy’s blog post

Coaches warm up game


2 Rounds of Tabata:

Plate GTOH @ 20/15
Plate Squats @ 20/15
Fast Feet on plate
Plate Jump Burpees

*1 Work/1 Rest
*Alt 20 secs with partner
*Both complete movement before moving onto the next


3 Rounds for Individual Times
30/25 cal AB/ 18/15 ROW/ 18/15 SKI/ 400M RUN
15 Box Jump Overs @ 24/20
3 Min Rest
*Goal is to finish each round under 2 minutes. The bike/row/ski should be done fast (under 60s), as each effort is a sprint. Don’t cheat yourself and hold back for the box jumps, hit the bike/row/ski hard.
*18 Min Cap

Additional Work

3 Rounds for time:
800m Run
50 Hip Extensions
50 GHD Sit Ups

*Goal is to finish under 25 minutes.
*Consider performing the GHD reps to parallel instead of full range if you anticipate needing to scale this one.
This is significant volume on your midline, so be responsible please!

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