Check out our Cardio CoreFit class immediately after our 6:30p WOD...
WARMUP
10 cal bike
200m run
10 air squats
10 high kicks
10 alternate reverse lung twists (r+l=1)
200m run
10 air squats
10 high kicks
10 alternate reverse lung twists (r+l=1)
PREP for WOD
then spend 15 minutes working on DL, PC & PP for wod weight
WcG - Benchmark Run/Lift
"4 minutes to complete:
400m run
deadlifts, max reps
225/155, 185/135, 155/95, 135/75
400m run
deadlifts, max reps
225/155, 185/135, 155/95, 135/75
Then -
5 minutes to complete:
400m run
power cleans, max reps
165/105, 135/95, 115/75, 95/55
Then -
6 minutes to complete:
400m run
push press, max reps
135/95, 115/75, 95/55
Do not rest between rounds. Post run times and reps completed for each exercise to comments."
6min tabata 40/20
odd minute - hollow hold
even minute - k2e high plank
odd minute - hollow hold
even minute - k2e high plank
