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Friday 4 August
WARM UP 2 lengths duck walk with plate overhead 10 kipping swings 2 lengths lunge walk with plate overhead 10 plate ground to overhead MIDLINE MARCH Rotate between these two stations 3 times: 1. 2 mins 30 seconds front plank 30 sec right plank 30 sec hollow hold 30 sec left plank 2. 2 minutes Overhead walk Barbells will be out and loaded with bands and kettlebells on either side. Press the weight overhead and walk the length of the lane. Re rack the bar at the other end, turn around, and come back. This is to build stability in the overhead position. WOD 50 right arm overhead lunge @ 24/16kg 100 sit-ups 50 left arm overhead lunge @ 24/16kg Keep kettlebell on same hand for 50 reps, but alternate feet. Time cap = 20 minutes |
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July 2018
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