Friday, 5 June 2015

Please note: Sat/6 June – 5KM run instead of the usual WOD at the Box. Meet at the Fort road Carpark B1 @ 10AM.

 

Strength:

OHS x5x5 @ 70%

 

Gymnastic Focus: For QUALITY

Warm up: DB shoulder circles x3x15 and change direction

(keep elbows locked out)

 

3 Rds

5 Towel Pull Ups

10 Shoulder shrugs while in front support

 

3 Rds

2 Wall Walks (hold 5 sec at top)

3 Tempo Dips (3 sec front support, 3 sec down, 3 sec hold at bottom then FAST up)

 

3 Rds

5 Arch Up/Push Up combos

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat :60s on, :60s off until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates

Row (THU): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (THU): Repeat :60s on, :60s off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN ot T): Repeat :60s on, :60s off until form/pace deteriorates

Bike (FRI): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates