Workout of the Day

WOD-25.07.12

Weve recieved a shipment of Omega 3’s and Vitamin D’s, see any of the coaches to grab a bottle. If you would like to take part in the Spartan Race on 12th August held in Ripon then please put your name and email address on the whiteboard. I need this information by Friday, if we get 20+ runners it will cost £32 per head/ if we get 30+ runners it will cost £27 per head, this is a big saving from the current price of £45, so far we have 16 runners. I recommend everybody considers this challenge, last year was awesome and its a really well organised fun challenge aimed at any ability level, the distance is 5km. Please check here for more details SPARTAN RACE.

Warm up

Run 800m, Stretch and mobilise

WOD ” Skills/Strength/Agility Test”

Part A

Take 10 mins to establish your 1 Rep Max Shoulder press

Part B

Row 500m for time

Part C

2 minute AMRAP: Double Unders

Part D

Max Pull ups in 2 minutes

Part E

Take 2 minutes to establish 1 Rep max Broad Jump

Part F

1 minute AMRAP: GHD Sit ups

Part G

Max set of unbroken Wall Ball shots, no rep equals end of challenge. (This is so everyone tries challenge of the month)

The tasks can be completed in any order, its important that you stick and with hold the movement standards and allocated time windows. The best way to work through this mini “GAMES” is to work with a partner and count/judge each other.

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