Workout of the Day

TEAM WOD/COMPETITORS WOD “15.02.13”

Warm up

Run 800m, Stretch and mobilise

WOD

In pairs complete the following:

  • Run 800m (400m each)
  • 100 Wall Ball Shots @ 6kg/9kg
  • 100 Plate Ground to overhead @ 10kg/20kg
  • Run 400m (200m each)
  • 75 Wall Ball Shots @ 6kg/9kg
  • 75 Plate Ground to overhead @ 10kg/20kg
  • Run 800m (400m each)
  • 50 Wall Ball Shots @ 6kg/9kg
  • 50 Plate Ground to overhead @ 10kg/20kg
  • Run 400m (200m each)
  • 25 Wall Ball Shots @ 6kg/9kg
  • 25 Plate Ground to overhead @ 10kg/20kg

*Scale the weight as needed*

Competitors WOD

Warm up

Stretch and mobilise

JYD

Squat Clean Tekkers

WOD

Take 15 minutes to establish a 1RM Squat Clean

rest 5 mins

For time:

  • 150 Double Unders
  • 30 Squat Clean Thrusters @ 30kg/42.5kg
  • 100 Double Unders
  • 20 Squat Clean Thrusters @ 30kg/42.5kg
  • 50 Double Unders
  • 10 Squat Clean Thrusters @ 30kg/42.5kg

Time cap: 20 minutes

 

 

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