Workout of the Day

Home WOD 02.06.2020

SESSION 1
Warm Up:
20 Seconds of Star Jumps
10 Seconds Jog
20 Seconds of Double Unders or Single Unders
10 Seconds Jog
20 Seconds of High Knees
10 Seconds Jog
20 Seconds of Heel Flicks
10 Seconds Jog
x 2
Stretch & Mobilise

Kit Set-Up & Mobilise
(YouTube channel for exercise demos)

Options for today’s WOD:
Kettlebell or Dumbbell Swings
Alternating Dumbbell Hang Snatches
Barbell Hang Power Snatches @ 25/35kg
Weighted Pack Sumo-Deadlift High Pulls

WOD:
5 Rounds for Max Reps of:

In 2 Minutes:
Run 200m
In remaining time AMRAP:
Kettlebell Swings

Rest 1 Minute

* Scale DISTANCE as needed
* Switch Run for:
– 35 Double Unders or 70 Single Unders
– 50m Bear Crawl
– 100m Object Carry

 

ACCESSORIES:
30 Second Hollow Hold
30 Seconds of Left Side Plank Dips
30 Second Arch Hold
30 Seconds of Right Side Plank Dips
30 Second Hollow Hold
30 Seconds of Left Side Plank Dips
30 Second Arch Hold
30 Seconds of Right Side Plank Dips
30 Second Hollow Hold

 

SESSION 2
Running WOD:
Run for 5 Minutes
Walk for 2 Minutes
x 5

* Scale to 3 Rounds if needed

 

Check out the video below for your full Whiteboard Brief!

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