Friday 28th July – WOD

27th July 2017

WOD 1

Tabata line drills
Jog lengths of room
Heels to bum
High knees
Fast feet
Side steps
Bunny hops
Board jumps
Sprint lengths of room
*change movement each min

 

WOD 2

1-2-3-2-1 mins of: Row/Ski
Shuttle Runs
Wall balls @ 20/14
*score= total cals+shuttles+wallballs
*27 mins
*goal= 20/15 per minute on row/ski 20 per min of wall balls

 

ADDITIONAL WORK

30 Mins Before Class

For time:
21-15-9
Single arm DB OH Squat @ 35/25
4/3/2 Legless rope climb
*Aim is to go hard and fast.
*Scale the DB to unbroken sets.
*Should feel like a Fran type work out, but a tad longer

 

 

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