Option 1 - Running WOD
Warm up – 1k run at slow steady pace
1200m x 2 w/ 2 mins rest between
800m x 2 w/ 1:30 mins rest between
400 x 2 w/ 1 min rest between
*Goal is to increase the pace each interval
Option 2 - Rowing WOD
10 X 500m with 1 min rest between
*Set goal at the start for final avg/500
(You should have some sort of goal in your books from all of Neil’s Wednesday night options!!)
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca