17 Dec 14 – WOD

WORKOUT OF THE DAY

A) Beginner
A1) Shoulder Press: 5 x 5
A2) Midline

A) Intermediate & Advanced
A1) Shoulder press: 3-5 reps @ 80-85% totalling 15 to 18 reps
A2) Midline

B) All Athletes
Alternating EMOM for 16 minutes:
Minute 1: In 30 seconds, max rep wall balls (9/6 kg)
Minute 2: 30 second hollow hold
Minute 3: In 15 seconds, max rep push-ups + In 15 seconds, max rep ring rows
Minute 4: 200m Run @ easy/moderate pace