Monday 11/4/16 WOD CrossFit Widnes

Performance Rowing

Wk4 session 1

Skill

KB Snatch

WOD in Partners

In a 5 min window

Partner 1 run 400m

Partner 2 AMRAP KB Snatch

Switch over after 400m run,

total KB Snatch between partners

THEN

Tabata Double Unders

THEN

In a 5 min window

Partner 1 run 400m

Partner 2 AMRAP KB Swing

Switch over after 400m run,

total KB Swings between partners

THEN

Tabata Double Unders

WOD 2 in Partners

Fitness

100 x Burpees

You Go I go

Partner 2 to hold ISO Plank

Performance

200 x Burpees

You Go I go

Partner 2 to hold ISO Plank