Home WoD Thurs 09-04-2020



Home Workout of the Day

4 Rounds: 1 Minute Dumbell Row 1 Minute Power/Squat Cleans 1 Minute Hollow Hold/Hollow Rocks 1 Minute Rest

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 5 x 800m at your Yasso pace (rest as for the same time the run took)


Strength

Gymnastics Strength

3 Rounds

In Handstand or Pike position complete 10 scapular dips

10 x Alternate leg raises - toes pointed (in seated position)

10 x Double leg raises - toes pointed (in seated position)

3 x Tuck L Sit/L Sit















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