WOD for 01 JUN 2016

0500, 1130, and 1630 at Frederick Gym

Quick note: Andre is in a course and will be hit or miss on coaching the 1630 class until the class is over. Feel free to still meet up and pursue fitness excellence just don’t wait on Andre for the time being.


Warm Up:

10 ea Lateral Step Down

10 ea Plyobox pushoff

10 ea Plyobox Knee Drive

10 ea Plyobox SL Pick-ups

Here is the movement demo:



Each for time:

Run 3x200m with 3:00 rest between efforts

*Done at 50%, 75%, and 100% of 400m pace

Rest 5 min, then: 400m TT



For distance: Handstand Walk, 10 mins

*Every time you come down perform: 10 Push ups + 20 Air Squats

*Scaling for HS Walk: 10 Cartwheel Attempts


Cool Down:

Foam Roll – Quad/HS/calf/ITB 3 min ea side

Couch Stretch 1 min ea

Chest Stretch 1 min ea


Beasts we shall become Folks.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s