Workout of the Day

WOD 12.10.2020

Warm Up:
Row, Ski or Bike 7/10 Calories or Run 100m
15 Air Squats
x 3

Hang Squat Clean Tekkers

Kit Set-Up & Movement Practice

WOD:
a)
12 Minute LADDER of:
Row, Ski or Bike 7/10 Calories or Run 100m
1 Hang Squat Clean @ 45/60kg
Row, Ski or Bike 7/10 Calories or Run 100m
2 Hang Squat Cleans @ 45/60kg
Row, Ski or Bike 7/10 Calories or Run 100m
3 Hang Squat Cleans @ 45/60kg
Row, Ski or Bike 7/10 Calories or Run 100m
4
… Continue as far as possible!

* Scale WEIGHT as needed
* Switch Movement to a Front Squat

Rest 3 Minutes

b)
30 Seconds of Plank Hold
30 Seconds of Arch Hold
x 5

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