WOD – Thurs 19/12/13

Endurance WOD (6am, 12pm)

  • 1000m run @ 75%
    • Rest 2mins
  • 5 x 400m *
    • Rest 2mins
  • 1000m run @ 85%
    • Rest 2mins
  • 5 x 400m *
    • Rest 2mins
  • 1000m run @ 100%

* 400’s are run in the following sequence and the aim is to not stop moving for all five 400’s:

  1. 100 hard / 300 easy
  2. 200 hard / 200 easy
  3. 300 hard / 100easy
  4. 200 hard / 200 easy
  5. 100 hard / 300 easy
  • EASY can = walking

SKILL

  • Windscreen wipers
  • Around the worlds
  • Handstand walking progressions