Workout of the Day

Home WOD 28.05.2020

Warm Up:
Run 800m
Stretch & Mobilise

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

Options for today’s WOD:
Barbell Shoulder to Overhead @ 42.5/60kg
Double DB or KB
Single Arm DB, KB or Weighted Pack (20 Reps switching every 5 Reps)

5 Rounds for Time of:
Run 400m
15 Shoulder to Overhead

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


EMOTM For 10 Minutes: (choose 1 of the below)
10 Chest to Bar or regular Pull Ups
10 Ring Rows
10 Bent Over Rows
10 Upright Rows

* Reduce Reps to 5 if needed


Running WOD:
Run for 3 Minutes
Walk for 3 Minutes
x 5


Check out the video below for your full Whiteboard Brief!

Book into a class

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