09 Jan 2018 – WOD

WORKOUT OF THE DAY

FOR COACH PHIL...

60 seconds on : 60 seconds off
15/10 Calorie assault bike
Max rep burpees in remaining time

* Repeat until you complete 100 burpees

FOR EVERYONE ELSE!

A) Conditioning: Threshold

A1) 3 x 4 minutes on : 4 minutes off
15 Power cleans (60/40 kg)
30 Wall balls (9/6 kg)
Row for calories in remaining time

– 4 minutes rest –

A2) 3 x 4 minutes on : 4 minutes off
15 Deadlift (100/70 kg)
60 Double unders
Row for calories in remaining time

ENGINE WORK: AEROBIC CAPACITY

A) Run

7 x 800m, with 30 seconds rest between each

* Your aim is to get progressively faster on each interval