New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 3 Rounds - try to hit it unbroken | ||
| Row - 250m - Goal Pace - 1:45 / 1:55 | ||
| Wall ball - 25 reps 9kg/6kg | ||
| Double unders - 50reps |
| Clean - Combination - On every 90 sec - 10 rounds | ||
| - (1x clean + 2x hang cleans) Build to a challenging set |
| - Barbara - time and submit results please | ||
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| Rest 3mins - | ||
| ------ - | ||
| Sled Pull Fwd - 20mins - Moderate load walking pace | ||
| - On ever 2mins perform - 6x ring dips | ||
| - If you can perform a strict muscle up first. | ||
| - Beginners - Pull ups |
| - Over the coming weeks you will notice less on the program - this is intentional | ||
| - What I do want from you is to bring the intensity for a minimum of 10% on each part of every conditioning piece. | ||
| - Your heart rate should be high and you should feel the effects of the intensity for some time after each WOD. | ||
| - If you have any questions let me know - communication is the key to your continued success. |