Athletics WODs 10.28/30.20

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.