 | WOD Blog |  |
Thu, Nov 4 |
110421 Workout
Cardio,Strength: Time
Workout
WARM-UP
4:00 LINE DRILLS (Walking 25’ out / 25’ back...each movement)
Knees to Chest
Heels to Butt
Figure 4
Lunge with a Twist
Toe Walk
Heel Walk
4:00 LINE DRILLS (Running 25’ out / 25’ back...each movement)
High Knees
Butt Kickers
Single Leg Hop (L)
Single Leg Hop (R)
50m Run (Light-Mod Pace)
50m Run (Mod-Fast Pace)
Into…
2-3 ROUNDS (4:00 Cap)
10 Wall Ball Push Press
10 WB Front Rack Lunges
10 Box Step Overs
WORKOUT
AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20)
10 Box Jump Overs (24/20)
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG DB: (22.5/15)|(15/10)
OPTIONAL FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (20)*
Week 5 of 6 -- 'Chad' Extra Credit
*No Weight Vest Option today.
(No Measure)
| 0% |  | |  | 0% |
|
| | |
