Wednesday 25th October – WOD

24th October 2017

That time our Daine did a WOD in his waterproofs

Warm up game


In Pairs 2 Rounds of Tabata:
10 KB Good Mornings @ 16/12
10 Cossack Squats @ 16/12 / Side Lunge
10 Max Height Vertical Jumps
10 Samson Lunge with OH reach
*1 Work/1 Rest
*Alt person working every 20 secs
*Both complete movement before moving on


8 Rounds for Time:
30 Double Unders/30 Singles
30 Plate Jumps
15 Pull Ups
30 Air Squats
100m Run
*20 Min Cap
*Scale pulls UPS so you can hit every round unbroken/ 2 sets

Additional Work

10 Min after Class
5 Rounds for Time of:
30 Kcal Row
30 GHD Sit Ups
100m Farmers Carry
*Goal is to finish under 20 mins.
*For the carry use a DB or KB in each hand.
*Scale GHD if you haven’t done those regularly

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