PUSH Week WOD 6 - the Finale!




Kim getting after it in DT! Photo: Oscar Bravo



Team


We're on the last wod! Let's finish strong :)


Cam



TRAINING SATURDAY



WARM UP: 3 rounds

Jog 200m

12 double crunch

6 pushups

Coaches choice of stretch



SKILL: BACK SQUAT


6 X 3 E90S light to moderate and smooth reps! If you're feeling really good, then 65-75% would be good



WOD: Interval efforts


Running and pullups show up for the second time this week... and some wallballs are added to the mix! Run hard, and push for close to unbroken wallballs!


SCALED WOD


4 rounds, each round for time, of: Run, 400 m 24 Wall Balls, 10/14 lbs 16 Jumping Pull-ups Rest 3 mins between each round.


RX WOD


4 rounds, each round for time, of: Run, 400 m 24 Wall Balls, 20/14 lbs 16/10 Pull-ups Rest 3 mins between each round.


CP WOD


4 rounds, each round for time, of: Run, 400 m 24 Wall Balls, 30/20 lbs 20/14 Chest-to-bar Pull-ups Rest 3 mins between each round.