Workout of the Day

Team WOD 21.10.11

Warm up

Run 800m, everyone will do this to get that blood circulating. Stretch and Mobilise.

Explanation and Tekkers on the partner exercise’s as a group 🙂

WOD – in pairs

4 minute AMRAP

  • Partner bunny hop up and overs

rest 30 seconds

4 minute AMRAP

  • Partner crawl unders n overs

rest 30 seconds

4 minute AMRAP

  • One partner hangs off the bar whilst the other performs Squat jumps, as soon as the partner drops off change positions

rest 30 seconds

4 minute AMRAP

  • One partner performs a plank whilst the other partner performs KB swings, as soon as the plank is broken change positions

rest 30 seconds

FINISHER- standing on one leg hold a weight overhead for aslong as possible, 10kg/20kg.

Total score= total number of reps achieved from the 4 evolutions + for every 10 seconds the weight is held = 2 points 🙂