WOD 28th October Tag-Tastic

28 Oct

So today after all the beasting I took @ Gym Jones I am taking all that knowledge and pain and throwing it full tilt in your direction!

With full classes it was a tag team effort. Warming up with some challenging wall squats I threw a four tier circuit your way. Each team began at a different station.

1. burpees and plank  (15 for girls & 18 for boys)

Joe says go faster Adnan!
Joe says go faster Adnan!

2. 150m row and kb stress position (Gym Jones tail piping twist)

Trev and Ruairi make a good team
Trev and Ruairi make a good team

3. wall balls and ring holds (20 for girls & 25 for boys)

Work it boys.
Work it boys.

4. swings and wall squat (20 for girl @ 16kg 25 for boys @16/24)

Oh Joy of Joys
Oh Joy of Joys

We did two cycles of this just in case you didn’t enjoy it the first time!

So on to the WOD

Still in our teams (similar heights and ability)

1. B Squat – Box jump 5-10-15  (50-60%)

Teamwork was the word of the day
Teamwork was the word of the day

2. Push press – OH Squat with Kb  5-10-15 (light/pvc (narrow) -they are damn hard!)

If the Kb's were too much we used a PVC but had a narrow grip! - still tough
If the Kb's were too much we used a PVC but had a narrow grip! - still tough

3. Clean – Ring dips 5-10-15  (50-60%)

Make it look hard Trev!
Make it look hard Trev!

4. 400m Row – 40 swings (16kg/24kg)

Ooops I didn’t get a shot of this but I think you get the idea.

The aim was to go full tilt for each mini wod with a 3 minute interval to recover/move on/re-adjust weight if needed. Because of the timing it meant the teams needed to work together to ensure that they all finished at the same time to ensure the full 3 minute rest was awarded.

This looks easier then it sounds but believe me it wasn’t nice!!!! Bring it on! Whoop.

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