01 August 2017 – WOD

Thanks for the support this weekend guys!

WORKOUT OF THE DAY

A) Strength

4 sets of:
10 Alternating front rack reverse lunge
– Rest 60 seconds –
2 Turkish Get-Ups per arm
– Rest 60 seconds –
30-45 second side plank, per side
– Rest 60 seconds –

B) Conditioning

"CrossFit Open 13.2"

Complete as many rounds as possible in 10 minutes of:
5 Shoulder-to-Overheads (50/35 kg)
10 Deadlifts (50/35 kg)
15 Box Jumps (24/20 in)

ENGINE WORK: AEROBIC CAPACITY

2 x 3000m with 5 minutes rest between each:

Pacing
500m fast
500m slow
400m fast
400m slow
300m fast
300m slow
200m fast
200m slow
100m fast
100m slow

*Fast is anything over your 5 km PB pace
*Slow is at recovery 'conversational' pace

MOBILITY DRILL OF THE WEEK