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WOD

WOD

By Coach Lunney | In WOD's | on December 6, 2017
After a heavy posterior and CNS demand from yesterday’s Deadlifts, today we shed any sort of loading and perform a longer, aerobic, monostructural workout with change of direction added in. The intention of this workout is to be a steady stream of effort where there is no bottleneck and athletes can move, groove, and flush after a few challenging days of lower-back loading.
COMPETITOR

Run 800 m
Then:
35 Double-Unders
3 x 5-10-15-m shuttles (60 m)
5 rounds
Run 800 m

RXD

Run 800 m
Then:
35 Double-Unders
3 x 5-10-15-m shuttles (60 m)
5 rounds
Run 800 m

FITNESS

Run 600 m
Then:
35 Single-Unders
3 x 5-10-15-m shuttles (60 m)
5 rounds
Run 600 m

 

2 RNFT:

10 Single Arm KB Row (5 R, 5 L)

10 Front Rack Step Ups (5 R,5 L)

10  Single Arm Overhead Walking Lunge  (5R,5L)

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