W.O.D. (Wednesday)
Thursday, 16 August 2012 14:53
Last Updated on Thursday, 16 August 2012 14:53
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Wellness
(A)
*Start with a 400M run, then:
- 10 KB Swings (eye level)
- 15 Butterfly Sit-Ups
- 20 Walking Lunges
3 Rounds.
*End with another 400M run.
(B)
Take 5-10 minutes and practice your Double Unders.
Fitness
(A)
*Start with a 400M run, then:
- 10 KB Swings (40-45/25-30)
- 15 Butterfly Sit-Ups
- 20 Walking Lunges
4 Rounds.
*End with another 400M run.
(B)
GHD Back Extensions
3 x 10-15
Competition
(A)
For Quality Complete:
- 6 Muscle-Up transitions
- 8-10 Kipping Toes-to-Bar
- 4-6 Handstand Kick-Ups
* 2 Rounds
(B)
Clean off high blocks
10 x 2
(C)
For Time Complete:
- 200 Double Unders
- 2000M Row
(D)
100 Weighted Sit-Ups (not for time)
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