MON October 07/13
WARM-UP
Warm-up – coaches pick
WOD
A. 5meter sprint starts from standing x 10-15 – rest as needed
B. In 75 sec complete;
– 6-8 DB Deadlifts
– 6-8 DB swings (awkward)
– Sprint the remainder of 75sec
Every 5 min x 6 rounds
– keep back tight on the DB swings (which are done with two hands and one DB).
TUES October 08//13
REST DAY
WED October 09/13
WARM-UP
Warm-up – coaches pick
WOD
A. Complete the following;
– Run 400m
– 21 KBS
– 12 ring rows
3 rounds for time – Rest 10 minutes
Repeat.
This is a workout called Helen in CF. You will do it twice, which means you can not blow up on the first interval as you will need some gas int eh tank for interval 2.
THURS October 10/13
REST DAY
FRI October 11/13
WARM-UP
Warm-up – coaches pick
WOD
A. Sprint 8 x 40m – Every 90sec – building intensity on each run
B. Hill sprints
10sec on 10sec off x 4 – Every 5 minutes x 4 rounds
SAT October 12/13
WARM-UP
Warm-up – coaches pick
WOD
A. 800m x 2 – warm-up runs
B. Run 6min – walk 3 min x remainder of class
SUN October 13/13
REST DAY
