Part A Warm Up
3 Sets
Frankenstein Walk x50ft
Side Shuffle x50ft ea. side
Jumpin Jack x30 sec
Renegade Push -up Rows x6
Part B
3 Sets
Single Arm Overhead KB Walk x100ft ea. arm
Alt. Front Rack Reverse x12 (6 ea. leg)
*Use a rack for lunges. Use a moderately heavy weight that wont alter your form.
Part C
3 Rounds For Time Of:
20 Ball Slam (20/15)
20 Hang Power Clean (75/45)
20 Sit-ups
60 Double Under
Cardio Wod 4/13/17
Warm up:
5 min easy jog
5-10 min of running drills
(High knees/butt kicks/soldier March/skipping/toe walking/heel walking)
10 ankle rotations (each direction)
20 bunny hops
20 squats
WOD
800m time trial
5 min rest
Then:
2x 600m, 2 min off
3x 400m, 1 min off
4x 200m, 30 seconds
1x 100m
Scale accordingly. If you haven’t been regularly participating in our Cardio/Endurance class, do 400m time trial and (1) less of each interval.
Leave a Reply