16 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

3 x 6 minute rounds for max reps at each station:

From 0:00 – 2:00: 400m Run, then double unders
From 2:00 – 3:00: Dumbbell hang squat cleans (22.5/15 kg)
From 3:00 – 5:00: 400m Run, then pull-ups
From 5:00 – 6:00: Dumbbell shoulder to overhead (22.5/15 kg)

– Rest 3 minutes between round –
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

5 x 3 minutes on : 6 minutes off
For max calories

* Start at a moderate RPM, each minute increase the RPM by 4-6
* On each subsequent round start on a higher RPM


e.g.
Round 1: 50-55-60
Round 2: 53-58-62
Round 3: 55-60-65