21 July 2017 – WOD

WORKOUT OF THE DAY

A) Strength

Every 3 minutes, for 12 minutes :
20 Walking lunges with dumbbells in farmers positions
* Go as heavy as possible each set.

B) Conditioning

"Tabata"

Assault bike for calories
Rest 60 seconds
Wall ball (9/6 kg)
Rest 60 seconds
Burpee to target
Rest 60 seconds
Kettlebell swings (32/24 kg)

*Perform 8 intervals of 20 seconds : 10 seconds off on each movement

ENGINE WORK: AEROBIC CAPACITY

A) VO2 Max: Assault Bike

3 sets:
0.5 km
75 seconds rest
0.5 km
75 seconds rest
0.5 km
75 seconds rest
0.5 km
4 minutes rest

Pacing
- Each interval should be a maximal effort

MOBILITY DRILL OF THE WEEK