16 June 2017 – Testing Week, Day 5

WORKOUT OF THE DAY

A) Conditioning
For time:
1000m Row
100 Double unders
50 Kettlebell swings (24/16 kg)
40 Wall balls (9/6 kg)
30 Burpees
20 Pull-ups
10 Power cleans @ 80% of yesterday's 1RM

Engine Work : Aerobic Capacity

A) VO2 Max - Row

4 rounds, each for time:
250m Fast
200m Easy
250m Fast
200m Easy
Rest 4 minutes

Pacing
Fast = 500m PB pace or faster

Reminder: Our Goal Setting Workshop is this Sunday! The workshop will start at 9.30 am and finish at 11 am (there will be no Competition Class this weekend). The workshop is free to all members. Sign up via Team-up here.

MOBILITY DRILL OF THE WEEK