Workout of the Day

Home WOD 23.06.2020

Warm Up:
10 Alternating Lunges
5 Burpees
x 5
Stretch & Mobilise

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

Options for today’s WOD:
Body Weight Alternating Lunge
Barbell Front Rack Lunge @ 42.5/60kg (15 Reps)
DB, KB, or Weighted Pack Goblet Lunge (20 Reps)

5 Rounds for Time of:
Run 400m
30 Alternating Lunges

* Scale DISTANCE as needed
* If Can’t Run, switch to:
– 50 Double Unders or 100 Single Unders
– 100m Bear Crawl
– 200m Object Carry


20 Second Hollow Hold
20 Seconds of Flutter Kicks
x 2
Rest 40 Seconds
x 3


Running WOD:
Sprint 100m (maximum effort)
Rest 3 Minutes
x 5


Check out the video below for your full Whiteboard Brief!

Book into a class

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