6 August 2018

 

SKILL ACCESSORY (POST WOD)

LEVEL 1
3 rounds
50m walking lunge
:30sec HS hold
10 Strict T2B (S: Strict KTE; S2: HKR)

LEVEL 2
3 rounds
50m walking lunge
15m HS walk
30 GHD sit ups
*can only perform this workout if you can HS walk

 

WOD

“Conditioning Test” 

** If you have a vest bring it in for Level 2

LEVEL 1
80/60 Calories Assault Bike
Rest 4 Min
60/45 Calories Assault Bike
Rest 4 Min
40/30 Calories Assault Bike

LEVEL 2
Weighted vest RUN
1 mile run
Rest 4 Min
1200m Run
Rest 4 Min
800m Run

CORE/RECOVERY: 

2 Rounds

10 Slow Deadbugs

20 Hip Extensions (S: Glute Bridges)