21 Jan 2015 – WOD

Remember that blog Phil wrote recently on intensity and how you can make progress in your fitness?

Now's your chance to show your coaches that you've read it....

WORKOUT OF THE DAY

16 x 40 seconds on : 15 seconds off, alternate between A&B

A) AMRAP
5 Burpees
10 Wall balls (9/6 kg)

B) AMRAP
5 Power cleans (40/30 kg)
10 Tyre jumps

The goal for both A & B is MAX EFFORT for the entire 40 second interval! The only time you should be resting is during your 15 seconds off.

WLC Lounge WOD:
15 x 40 seconds on : 15 seconds off:
Jumping lunges
Push-ups
Hollow hold