Workout of the Day

Outdoor WOD 05.07.2020

Warm Up:
Run, Row or Ski 800m
or Assault Bike 40/50 Calories
Stretch & Mobilise

Movement Demonstration & Practice

WOD:
5 Rounds of:

In 3 Minutes:
Run 400m
or
Row, Ski or Assault Bike 20/25 Calories

Then in the remaining time AMRAP:

6 Left Arm Kettlebell Shoulder to Overhead @ 16/24kg
6 Right Arm Kettlebell Shoulder to Overhead @ 16/24kg
6 Left Arm Kettlebell Bent Over Rows @ 16/24kg
6 Right Arm Kettlebell Bent Over Rows @ 16/24kg

1 Minute Rest Between Rounds

* Scale DISTANCE or CALORIES as needed (should have at least 30 Seconds left for your AMRAP)
* Scale WEIGHT as needed

 

Home WOD Instructions:
* If can’t Run, Switch for:
– 50 Double Unders or 100 Single Unders
– 100m Bear Crawl
– 200m Object Carry
* Can Switch STOH for Press Ups, and BOR for 12 Sit Ups

 

Accessories:
Tabata Left Side Plank Dips
2 Minutes Rest
Tabata Right Side Plank Dips

 

Running WOD:
In 12 Minutes:
Run 1 Mile
Rest remaining time
x 3

* If can’t measure distance, Run for 8 Minutes, Rest for 4 Minutes x 3

Book into a class

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You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp