Thu
24
Oct
2? No 3 WOD’s!
Warming up/ practice:- 400 m run. For 20 m: caterpillar walks, spiderman, bear walk.
- 5x 20 sec., back supported ‘wall sitting’ on one feet. x2 for each leg.
2x 20 sec. side plank. x2 for each side
3x 60 sec. normal plank for quality. Stop within the minute for quality - In pairs of 3:
2x 10 reps: Active/ passive hang, others doing squats
Swinging at the bar
Kipping pull ups
- 400 m buy in run
21 – 15 – 9 - Pull-Ups/ row pull ups
- Push-Ups
- 400 m buy in run
21 – 15 – 9 - Lunges (each leg does same amount of reps!)
- Squats
- 400 m (+ over the hill!) buy in run
21 – 15 – 9 - Burpees
- Sit-Ups