Tuesday WOD – Double Time

23 Dec
0

A) Warm Up

30/20/30

Then 4 Rounds of:

Jumping Jack x 10

HR Push Up x 10

Sit Up x 10

Then 

5 Mins Foam Rolling

B) WOD

Russian Swing x 40 (24/16 kg)

Box Jumps x 30 (24/20")

Wall Ball x 20 (9/7 kg)

Slams x 10 (9/7 kg)

15 Minute AMRAP

Then

Front Squats - 3, 6, 9, 12, 15, 18, 21 (50/35kg)

True Press Ups - 3, 6, 9, 12, 15, 18, 21

Shuttles

15 Minute AMRAP  

After each set of front squats and push ups you complete 1 round of shuttles then increase reps by 3 until you reach 21. Then start descending by 3 reps back down the ladder.

C) Core

L-Sit - :20/10secs x 8

Rest

D) Homework

Establish 1RM in 40 minutes of :

Front Squat

Push Jerk

Then 

Sprint : 25 metres

Run: 50 metres

AMRAP: 10 Minutes

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