HOME WOD – Week 5, Day 1

WOD – Week 5, Day 1

Posted in Training

Maximum Effort (Repetition scheme 8,5,5,3,3,3): Good Mornings *** (do not go too heavy on these- you should feel these in your hamstring if you feel it in your lower back stop your doing the exercise incorrectly)

Rest 5-10 minutes

Metabolic Conditioning: (As Fast As Possible: 50-40-30-20-10 for time)
– Double Unders (if you can not do Double Unders then 5 reps for every double under 250, 200, 150, 100, 50 Single Under)
– Sit ups

(If you can  not do double unders do 5 time the amount of single jumps or do actual number of tuck jumps (jump and bring knees to chest))

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.