Wednesday 9.11.2019

 

“FITNESS” & “PERFORMANCE”

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 65-70% of 1-RM or Double Kettlebell Deadlifts
Minute 2 –40-60 Double-Unders (or 40 Seconds for Max Reps of Doubles or Singles)
Minute 3 – 4-6 Bar Muscle-Ups or 6-8 Strict Pull-ups
Minute 4 –16 Wall Balls (20/14 lb — or challenge yourself with a heavier Wall Ball if these are easy for you)
Minute 5 – 40 Seconds of Prone Plank

“ENDURANCE”

(via @aerobiccapacity)
Run or Row Workout
300 Meter @fast
1 minute easy or walk
x 4
+
800 Meter @ moderate
2 minute rest
+
500 Meter @fast
1 minute easy or walk
x 2
+
600 Meter @ moderate
2 minute rest
+
400 Meter @ fast
1 minute easy or walk
x 3

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