WOD Wednesday
6pm 10.28.20
Long Haul
2 Rounds
10 Pull-Ups
20 DB Shoulder Press
30 DB Box Step Overs
40 Burpees/Get-Ups
50/35 Calorie Row
60 Ab Mat Sit-ups
WOD Notes: Complete 20 Burpees & 20 Get-Ups. Break up as you see fit i.e. 5 burpees/5 Get-ups to a total of 40 per round. DB Shoulder Press weight = 2-4 sets. Do not need to use same weight for Press as Step-Overs.
Friday 45
4pm 10.30.20
Buy-in: 500 m run
5 Rounds
15 over and back lateral DB hops
10 DB Lunges
15 over and back lateral DB hops
8 DB Front Squats
15 over and back lateral DB hops
6 DB Thrusters
: 30 sec Wall Sit (increase by 10 secs per round = 40-50-60-70)
WOD Notes: Use heaviest DB weight that allows for unbroken reps with good form. Soft landing on hops – over and back = 1 rep.