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Today's WOD

Wednesday Strength & Conditioning

FIT360 Movement – Strength & Conditioning

Warm-up (No Measure)

3 rounds

10 Broomstick RDL

10 Overhead Squat

20 bear stance shoulder tap

A1: Front Squat (5×6)

5 sets of 6 reps. First 3 reps pause for 2 seconds at bottom, final 3 reps without pause.

B1: RDL (3×12)

B2: DB Curl and Press (3×12)

Conditioning

Metcon (No Measure)

Every 4 minutes for 4 rounds

400m run/row/ski

15 Push Up

15 Jump Squat

30 Back Tap
4 rounds. Start Every 4 minutes. Goal to work at 100% to gain as much rest as possible.

Metcon (Time)

3 rounds:

21-15-9

Butterfly Sit Up

+ 1 minute Plank after each set

+ 50 mountain climbers

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Coorparoo Studio

23 Clarence Street
Coorparoo 4151 QLD

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Friday: 5am – 6.15pm

Saturday: 6am – 9am

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