WOD

“In Case”

4 Rounds
15 Medball GHD’s
30 Back Squats
400 Meter Run

Weight: 75/55

4 Rounds
15 Medball GHD’s
20 Back Squats
400 Meter Run

Weight: 75/55

4 Rounds
10 Medball GHD’s
20 Back Squats
300 Meter Run

Weight: 55/35

WOD GUIDANCE & GOALS
The GHD sit ups takes your torso through a greater range of motion and is more potent than the traditional abmat sit up. The sit up will take :30-:45 to complete. The back squats should feel very light, you should be able to do a set of 20 then10 for the 4 rounds. Back Squats will take :60-:90 to complete. To complete a round run 400 meters in around 2:00. Target 20 minutes.

Post Time to Comments.