Turf & Turf
- WARM UP
- WOD
-
POST-WOD
GENERAL WARM UP
- 0:30 Downdog
- 0:30 Active Spiderman
- 0:30 Active Samson
- 0:30 Inchworm
- 0:30 Frog Hops
- 0:30 Slow Burpees
- 0:30 Knuckle Drags
- 0:30 Quad Stretch
- 0:30 High Knees
- 0:30 Butt Kicks
- 200m Jog
MOBILITY
- 1:00 Pole/Rig/Rack Assisted Squat Hold
"Turf & Turf"
[On the 0:00]
3 Rounds:
- 200 Meter Run
- 25 Wallballs ( 9/6)
[On the 9:00]
3 Rounds:
- 200 Meter Run
- 20 Pull-ups
[On the 18:00]
3 Rounds:
- 200 Meter Run
- 15 Burpees
[Time Cap = 27:00]
*Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round*
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch (L/R)
ACCESSORY
Tabata:
- Plank
- Arch
- Hollow
- Seal Walk
A round of tabata is 8 rounds of 0:20 on, 0:10 off.
Full 4:00 tabata at each station before moving on. 16:00 in total.