Home WoD Fri 01-05-2020



Home Workout of the Day

42-46-24 Object Deadlifts Object Thrusters Push Ups

Engine Workout of the Day

Yasso 800's Build up to your desired 5k/10k pace using this method over the next few weeks

Workout your desired Pace and get your Yasso time using the calculator at the below link

https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/

Run all 10 x 800m at your Yasso pace (rest for the same time the run took)


Strength


Gymnastics WoD

AMRAP 12

3 Good Mornings

3 Plank Shoulder Taps

3 Skater Jumps

6 Good Mornings

6 Plank Shoulder Taps

6 Skater Jumps

9 Good Mornings

9 Plank Shoulder Taps

9 Skater Jumps

....Go up in 3's for 12 minutes


Kettlebell/Dumbbell WoD

30-20-10

Double Under

Dumbbell Devil Press (see video, do this with 1 weight if that's all you have)

AbMat Sit-up



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