BEACH WOD: 26/04/2016

“We leave no one behind”

WARM UP:

@ 0:00

400m run

. Every 25mts change style

(Forward, backward, side to side.)

Coach’s choice of warm up n stretch

WOD:

@ 10:00

8 x 25m sprints

. Start in the kneeling position facing the opposite side

AFTERWOD:

@ 30:00 (30mins cut off)

5 rounds 

200m run

20 renegade rows @ 12.5kg/7kg

(10 each arm)

30 lunges @ 15kg/10kg plate

(15 each leg)

50 high knees 

April 25, 2016 | Categories: Uncategorized | Leave a comment

WOD: 26/04/2016

“Core work to engage the front and side of the hips for better squatting”

The lifting and gymnastics WOD will be written up on the board

Beach WOD @ 7am n 6pm, the WOD will be posted in a While 

WARM UP:

@ 0:00

400m row

3 rounds

10 good mornings

5 inch worms

10 suryanamaskars 

MOBILITY:

@ 10:00

Mobilise and warm up to the AFTERWOD

Deadlift mobility
WOD:

@ 15:00

Emom for 7mins

10 toes2bar / sit ups

5 burpees 

AFTERWOD:

@ 30:00

For time (30mins cut off)

21 deadlifts @ 80kg/50kg

3 hspu / push ups

400m run

15 deadlifts

9 hspu / push ups

400m run

9 deadlifts 

15 hspu / pushups

400m run

3 deadlifts

21 hspu / pushups 

TRAVEL WOD:

3 rounds

800m run

30 suryanamaskar 

20 squats 

10 burpees 

April 25, 2016 | Categories: Uncategorized | Leave a comment