FRIDAY
| WOD
For time 30 min cap: 800-600-400m Run 20–15–10 Deadball Ground to Shoulder 55/35kg 30-20-10 Burpee box jump-overs 24/20”
Rx+: 30/24” Option 1: 35/25, 20/16” Lifestyle: 600-400-200m Runs, 20/12kg, 20-15-10 BBJO 20/16” (step-overs allowed).
Today’s aerobic capacity workout should see athletes able to run all distances without stopping, deadball weights that allow quick singles whilst still being challenging and burpee box jump-overs that can be performed at a minimum rate of 8-10 per minute utilising conservative box jump options, else reps should be scaled. A steady start pace and keen cardio-respiratory endurance awareness will lead to success today! |