Thursday RNLI Lifeguards WOD – Tidal Wave
By: Joe Murphy – Categories: Blog – April 30, 2014
A) Warm Up 400m Run Lunge with rotation 25m Squats x 15 Bear Crawl 25 m Push Ups x 15 Then Shoulder Band Distraction / Lacrosse Shoulders B) Strength Back Squat 5,5,5,5,5 Superset Pull Ups 5,5,5,5,5 (scaled – ring rows) C) WOD 21-15-9 Push Press (50/30kg) Box Jump (24/20″) Burpee D) Core Tabata Hollow Rocks (more…)