Mobility
Warm-up
1 minute of neck rolls
3 X 10 second hollow body holds
400 meter Jog
Skills / Strength
Skills / Strength Rest Day
WOD
8:00 Cap
400m Run
Fitness Level Substitution: Burpees
20 Broad Jumps
Equipment Substitution: AbMat Sit-ups using a towel
20 Air Squats
*You have 8 minutes to complete as many reps as you can. If you get completely through, you get a little extra rest. Do not count the run as a rep.
———Rest 1:30 ————
Tabata
Fitness Level Substitution: Banded Push-ups or Knee Push-upsPush-ups
*Tabata intervals are 20 seconds of working as hard as you can followed by 10 seconds of rest and repeating for a total of 8 rounds. Complete as many push-ups as you can in 20 seconds and then rest for 10 seconds. Repeat this for a total of 8 rounds. Count your total push-ups.
———Rest 1:30 ————
2:00 AMRAP (As Many Reps as Possible in 2 minutes)
25 Air Squats
Equipment Substitution: AbMat Sit-ups using a towel
*Set the clock for 2 minutes. Perform 25 air squats then 25 AbMat sit-ups and repeat as many times as you can in the 2 minutes. Count your total reps.
———Rest 1:30 ————
1:00 AMRAP (As Many Reps As Possible for 1 minute)
Max Burpees
*Set the clock for 1 minute. Perform as many burpees as you can in the minute. Count your total burpees.
This WOD is a combination of smaller WODs. Rest 1 minute and a half between each one and post your total reps to comments.
Push-up
Air Squat
AbMat Sit-up
Burpee
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