Wednesday 13th May 2015 – WOD

12th May 2015

Col WB_1

WOD 1

 

Coaches warm up

In pairs E3MO3M for 12 mins:

  • 10 Synchronised down ups
  • 10 Synchronised Plate Grd 2 OH
  • 10 Wall ball Throws @ 12 / 8ft
  • 200m run

 

WOD 2

 

In 12 mins in pairs complete:

  • 150 Wall ball shots
  • EMOM
  • 5 Burpees & 5 Ab-Mats

* 5 Burps & Ab Mat to start

* One partner works one rests

* On completion of wall balls you go straight to the Burps & Ab Mats, on completion your partner can begin WBs

* 5 Burps & Ab Mats to start the WOD

 
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