Workout of the Day

Home WOD 12.05.2020

SESSION 1
Warm Up:
5 Rounds of:
5 Press Ups
10 One Arm Rows (5 each)
25 Single Unders
Stretch & Mobilise

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

Options for Today’s WOD:
Barbell Shoulder to Overhead (30/42.5kg)
Barbell Bent Over Row (30/42.5kg)
2 x DB or KB Shoulder to Overhead & Bent Over Row
Single Arm DB, KB or Weighted Pack Shoulder to Overhead or Bent Over Row

 

WOD: (Barbell or Double Kit Version)
For Time of:
21 Shoulder to Overhead
21 Bent Over Row
25 Double Unders
18 Shoulder to Overhead
18 Bent Over Row
25 Double Unders
15 Shoulder to Overhead
15 Bent Over Row
25 Double Unders
12 Shoulder to Overhead
12 Bent Over Row
25 Double Unders
9 Shoulder to Overhead
9 Bent Over Row
25 Double Unders
6 Shoulder to Overhead
6 Bent Over Row
25 Double Unders
3 Shoulder to Overhead
3 Bent Over Row
25 Double Unders

* Scale DU’s to 15 Reduced Reps or 50 Single Unders if needed
* Switch DU’s to 10 Sit Ups if needed

 

WOD: (Single Arm Version)
For Time of:
14 Left Arm Shoulder to Overhead
14 Right Arm Shoulder to Overhead
14 Left Arm Bent Over Row
14 Right Arm Bent Over Row
25 Double Unders
12 Left Arm Shoulder to Overhead
12 Right Arm Shoulder to Overhead
12 Left Arm Bent Over Row
12 Right Arm Bent Over Row
25 Double Unders
10 Left Arm Shoulder to Overhead
10 Right Arm Shoulder to Overhead
10 Left Arm Bent Over Row
10 Right Arm Bent Over Row
25 Double Unders
8 Left Arm Shoulder to Overhead
8 Right Arm Shoulder to Overhead
8 Left Arm Bent Over Row
8 Right Arm Bent Over Row
25 Double Unders
6 Left Arm Shoulder to Overhead
6 Right Arm Shoulder to Overhead
6 Left Arm Bent Over Row
6 Right Arm Bent Over Row
25 Double Unders
4 Left Arm Shoulder to Overhead
4 Right Arm Shoulder to Overhead
4 Left Arm Bent Over Row
4 Right Arm Bent Over Row
25 Double Unders
2 Left Arm Shoulder to Overhead
2 Right Arm Shoulder to Overhead
2 Left Arm Bent Over Row
2 Right Arm Bent Over Row
25 Double Unders

* Scale DU’s to 15 Reduced Reps or 50 Single Unders if needed
* Switch DU’s to 10 Sit Ups if needed

 

Accessories:
20 Seconds of Left Plank Hold
20 Seconds of Left Side Plank Dips
x 3
20 Seconds of Right Side Plank Hold
20 Seconds of Right Side Plank Dips
x 3

Rest 2 Minutes

Tabata Russian Twists
(20 Seconds On, 10 Seconds Off x 8)

 

SESSION 2
Running WOD:
In 3 Minutes:
Run 400m
Rest Remaining Time
x 8

* Scale DISTANCE if needed (should get at least 45 Seconds Rest)
* If can’t measure Distance, Run for 90 Seconds On, 90 Seconds Off x 8

 

Check out the video below for your full Whiteboard Brief!

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