Workout of the Day

Home WOD 09.04.2020

Warm Up:
Run 800m
30 PVC Pipe/Broom Handle Pass Throughs
20 Inch Worms
Stretch & Mobilise

Dumbbell or Kettlebell Snatch, or Barbell Power Snatch Tekkers
(check out YouTube Channel for exercise demo’s)
* Today’s movement starts at the floor every Rep (NOT HANG SNATCHES!)
* RX Barbell Weight would be 30/42.5kg)

5 Rounds for Time of:
Run 400m
20 Alternating DB or KB Snatches or 15 Barbell Power Snatches

* If can’t Run:
50 Double Unders or 150 Single Unders
50 Alternating Box Step Ups
100m Bear Crawl

30 Seconds of V-Sits
30 Seconds of Left Side Plank Dips
30 Seconds of Right Side Plank Dips
30 Seconds of Russian Twists
Rest 1 Minute Between Rounds
x 3

Running WOD:
Max Distance Run in 40 Minutes!

* Reduce Time of Run if needed
(but push yourself to go a bit longer)

Check out the Video below for your full Whiteboard Brief!

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