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4 Minute Clock

By 04/14/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

With 4 Min Clock
Run 400 Meters then
Max Rep Wall Ball 20M/14M
Rest 1 Min
With 4 Min Clock
Run 400 Meters then
Max Rep Shoulder Press 95M/65W
Rest 1 Min
With 4 Min Clock
Run 400 Meters then
Max Rep Double Unders
Rest 1 Min
With 4 Min Clock
Run 400 Meters then
Max Calories Row

Cool Down

Band Stretch

:endwod:

Coaches Notes:  So each athlete has 4 Minutes to complete the 400 Meter Run and the remainder of that 4 Minutes to complete as many reps as possible of each movement.  The Total Reps and Calories will equal the Athletes Score.

Steven