WARM UP
Dynamic running warm-up
Alternating tabata: Hollow rocks + Superman lifts (4 rounds each)
—
Review: beat swing, toes to bar, and GHD sit-up / tuck-ups
Alternating tabata: Hollow rocks + Superman lifts (4 rounds each)
—
Review: beat swing, toes to bar, and GHD sit-up / tuck-ups
WOD A
RUN + MIDLINE AMRAP 30
Complete AMRAP in 30 minutes:
Run 800m
15 Toes to bar
200ft Farmers Carry (2 x 32/24kg)
15 GHD Sit-ups (Sub 15 tuck-ups)
—
Count the 800m Run as 1 Rep only if completed
Count the FW as 20 reps: 5 per 50ft length
Run 800m
15 Toes to bar
200ft Farmers Carry (2 x 32/24kg)
15 GHD Sit-ups (Sub 15 tuck-ups)
—
Count the 800m Run as 1 Rep only if completed
Count the FW as 20 reps: 5 per 50ft length
WOD B
Crossover Symmetry “Iron Scap”
