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Today's WOD was an absolute killer! Saturday is partner day and recently my gym started awarding a "Member of the Month", we've had two winners so far (Sept & Oct) and they've now decided to let the winner programme their own WOD. September was won by a ginger lad called Andy and he programmed today's WOD, which he called "Ginger Hobo".
Working in pairs you had to share the following, which you could break down however you saw fit.
KB Swing (partner and I used 20kg)
Down Ups (Burpee without the jump)
Push Press (we used 40kg)
First we had to share 50 of each, then 40, 30, 20, 10 finishing with a 400m run that you had to run together, so couldn't start the run until the last rep of Push press was complete.
Time : 19:13
(50 swings before you could move on to Down ups, 50 down ups before moving on to Push Press and so on) |
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