WOD – 12 July

Wednesday 12 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty WOD (4 rounds of 40s on / 20s off at each station)

  •        40s hollow hold / 20s rest
  •        40s plank / 20s rest
  •        40s Superman extension / 20s rest

Team WOD (for time)

  •       200 double-unders (or 200 singles plus 30 burpees)
  •       Couplet x 2 = 10-9-8-7-6-5-4-3-2-1 of KB swings (1.5/1.0) and box jumps (24/20)
  •       40 assault bike calories (pirate rules)


Complete all of the double unders with one athlete working at a time. Then, each athlete completes the 10-to-1 couplet — one athlete completes 10 KB swings while the other completes 10 box jumps and switch. Each athlete will complete the full 10-to-1 for both movements. Finally, complete 40 assault bike calories.

Facebook Comments

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>