Friday 19th February – WOD

18th January 2018

WOD 1

WARM UP/MOBILITY:
Running line drills:
High knees
Butt kickers
Zombie walk
Side shuffle each way
Lunges
1 Length on toes
1 Length on heels

SKILL:
EMOM for 5 mins
30 Double Unders/scale
*Scale=double unders attempts/ scaled reps/ high singles, single single double, rope spins etc
*This is practice, pick appropriate scale

 

WOD 2

6 Rounds for Time of:

50 Double Unders/ 75 Singles
800m Run

*25 Min Cap
*Can scale run and double unders. Scale double unders to achieve 45 seconds worth of work, Scale run to around 3 mins
*Aim for 4 mins a round

 

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