Some #wednesdaywisdom from Andy Ward
WUWOD
Coaches warm up game
WOD 1
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
WOD 2
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
GHD MICHAEL
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!