Probably out of all the certs I’ve done this is the most effective for sheer speed development!
Streets closed today and for the next 5 weeks so lets burn some tar in the Comp post wod session!
A/ Strength
Turkish Get Up 3-2-1 each side
B/ WOD
” Tabata Beatdown”
Toes To Bar
Box Jump (60/45 cm)
Row (cals)
KB Snatch (24/16) Alternate every :20 secs)
Tabata is 20:10 x 8 for each element. No rest between stations. ( choose any station you wish to start from )
C/ COMP
Sprints!
3 shuttles of: 10 m and back + 10 m and back + 20 m and back + 20 m and back
( hit the sprints in the street as the road is closed!)
Results
