Workout of the Day

TEAM WOD/COMP WOD – “30.11.12”

Warm up

Run 800m, Stretch and mobilise

WOD-20 minute window in pairs complete:

  • Run 400m (between the pair)
  • 100 Broad Jumps
  • Run 400m
  • 100 H/R Press ups
  • Run 400m
  • 100 KB Sumo Deadlift Highpull 24kg/32kg
  • Run 400m

In remaining time AMRAP:

  • 5 Burpees
  • 10 Air Squat jumps

Competitor WOD

Warm up

Coach Callums hip/ankle mob

3 x 10 Air Squats

WOD

Strength

3-3-3-3-3: Front Squat with a 3 second pause at the bottom. Work on exploding out of the hole.

rest

Conditioning

AMRAP: 12 minutes

  • 1 Rope Climb 15 ft
  • 8 Front Squats @ 42.5kg/60kg
  • 8 Box Jumps @ 20″/24″

 

 

Book into a class

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