Wednesday 26th October 2016 – WOD

Coaches Warm Up Game 

In pairs 10 min amrap of:
2 length single arm farmers walk @ 24/20
5 push ups
2 length waiters walk
10 ring rows
2 length walking lunge with kb overhead @ 24/20
10 air squats

*switch arms each length
* you go I go with each movement 

Additional Work

Part 1 – 30 mins before the class:

5×5 Deadlift

*build to a heavy 5 then hit the sets at that. Try to go heavier than on 21/10

PART 2 – 15 mins after class

5 rounds for time of:
15 ghds/ 20 ab mat situps
5 muscle ups/ 10 C2B/ 10 Pull ups

*Goal is to finish in under 5 mins.

*8 min cap. Try and go unbroken

3 rounds of:

• max rep strict press @ 60/40 RX+70/47.5
  when you fail
• max rep push press @ 60/40 RX+70/47.5
  when you fail
• max rep Front squat @ 60/40 RX+70/47.5
• 200m run

  *Score=reps
  *12 min cap