9.3.2014

 In WOD


Warm Up

Row 300m or Run 250m

Dynamic Drills

Then

  • Alt TGU x 6
  • Double Unders x 24

Workout of the Day

8 minutes @ 85% of:

  • Deadlift x 5 @ (50-60% of 1RM)
  • Double Unders x 25
  • Nose to Wall HS Hold x 30 seconds

Rest/Walk 4 minutes

8 minutes @ 85% of:

  • Step Ups x 10 (24/20 – Weighted if possible)
  • Sit Ups x 10
  • SA OH Carry x 60m (30m L – 30m R)

Rest/Walk 4 minutes

8 minutes @ 85% of:

  • Alt TGU x 6
  • FLR on floor x 30 seconds
  • Run 250m

Rest/Walk 4 minutes

8 minutes @ 85% of:

  • Row for calories

– Try to hold the same pace for all of the 8 minutes.