02 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

A1) 3 x 3 minutes on : 3 minutes off
20 Dumbbell snatch, alternating arms (22.5/15 kg)
10 Burpee box jumps overs (24/20 in)
Row for calories in the remaining time

– 6 minutes rest –

A2) 3 x 3 minutes on : 3 minutes off
20 Dumbbell hang power clean (22.5/15 kg)
10 Burpees over the rower
Row for calories in remaining time

ENGINE WORK: AEROBIC CAPACITY

Assault Bike


10 x 30/20 Calories

* Rest 90 seconds between sets
* Aim for hard, but sustainable and repeatable efforts