Workout of the Day

Team WOD “23.11.12”

For those competing in the London Throwdown please make sure that you submit your scores in order for me to verify them before 6pm on Saturday. The last time I will log on and verify scores will be 2pm Saturday afternoon 🙂

TEAM WOD

Warm up

Run 800m, Stretch and mobilise

WOD – For time in pairs with a 30 minute time cap

  • 50 Burpees
  • 100 Air Squats
  • 150 KB Swings @ 16kg/24kg
  • 200 Sit ups
  • 150 KB Swings @ 16kg/24kg
  • 100 Air Squats
  • 50 Burpees

BE FAST, FURIOUS AND AGGRESSIVE AND YOU’LL MAKE THE TIME CAP!!!! 🙂

COMPETITOR WOD

Warm up

Junk Yard Dog

Split Jerk Tekkers with PVC pipe

Every 30 sec’s for 5 mins perform 3 Strict Press @ 70% of 1RM (bar can be taken from the ground or rack) If you fail a set drop the weight by 2.5kg

WOD

Take 15 mins to hit a 1RM split Jerk from the Rack

rest 5 mins

21-15-9 Reps for time:

  • Shoulder to Overhead @ 42.5kg/60kg
  • Lateral Burpee’s

Book into a class

We are now using TeamUp for booking into classes

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