WOD NOTES:
Mixed modality intervals today. This should feel like a sprint each set.
Mixed sets mean that the order will change each set the circuit is performed.
Set one is the order as written.
Set two is Row, Step up then KB.
Set three is Step up, KB then Row
And so on…
Fitness
6 mixed sets for times:
20 KB swings
15 Calorie Row
10 Step ups
Rest 1:1
Performance
6 mixed sets for times:
20 KB Swings 32/24
15 Calorie Row
10 Box jumps
Rest 1:1
Sport
Snatch 3 x 1 @70%
(3 seconds in bottom)
Front Squats 3 x 3 @70%
(3 seconds in bottom)
Split Jerk 3 x 1 @70%
(3 seconds in support)
For reps
2 minutes max Assault bike calories
1 minute hollow rocks
1 minute rest
2 minutes max Assault bike calories
1 minute hollow rocks
1 minute rest
2 minutes max Assault bike calories
1 minute hollow rocks
