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Daily Workout WOD, February 25, 2021

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25 Feb, 2021


Coach Led Warm Up
5k Row (Time)
Max Effort 5k Row
"Athlete’s Choice"
You can choose to do the 5km Row for time or the 5km Run for time.
5k Run (Time)
Max Effort 5k Run

Route for the run is as follows:
Leave the box and head out to the main road
Take a left (Pitt’s Bay Road) and continue left through the round a bout and up the hill
Continue on until you get to the junction with North Shore
Make the right onto North Shore and run east along North Shore until you get to C-Mart
Make the right up Langton Hill and over until you meet back up with St. John’s Road
Make teh right onto St. John’s Road and continue straight through the first round a bout
Once you get to the second round a bout, veer left onto Pitt’s Bay Road then take the right back onto Mill Creek Road
Continue back to the box

Cool Down Stretch

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs