WOD

Monday 24/02/2020
Pre class Prep
Weakness warm up
(pick 1)
2km Row
100 Cal AAB
1 Mile Run
Movement Prep
15/12 cal (50% hard pace)
2 Rounds
4 Single leg step ups each side (loaded if can)
20m Banded monster walk
10 bird dogs

Strength & Conditioning
Front Squat (4 x 3 @ 75%)
2-sec pause in bottom, build strong positions the weight means nothing if it can't convert into your squat clean.
Metcon
Metcon (Time)
3 rds
20 Overhead squats
80 Double Unders
400m Run

Rx - 42.5/30
Int - 30/20
Sc - front squats
Accessories
Metcon
3 x
A1- 4 Clean pulls @85%
A2 - 8 banded russian kb swings

3 x
B1 - 40ec GHD HOLD
B2 - 20m kb death march (tough load)
join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….