SNCO provides a unique environment for our Male and Female athletes through individual and group training sessions. We want all of our members to achieve their personal fitness goals regardless of their initial fitness ability and work capacity. Our enthusiastic coaches will ensure that every athlete is safe while using the correct form in all of our functional movements. Schedule your FREE trial class today! Located at the Secaucus Recreation Center 1200 koelle Blvd, Secaucus NJ 07094
Tuesday, April 9, 2013
WOD 04-10-2013
STRETCHING 5 MINS
WARM UP 10 MINS
SKILL 10 MIN
PRACTICE DOUBLE UNDERS (OR JUST STRAIGHT SINGLES)
WOD:
100 DOUBLE UNDERS ( OR 300 SINGLES)
90 MOUNTAIN CLIMBERS
80 BUTTERFLY SIT UPS
70 STANDING CALF RAISES
60 SPRAWLS
50 KB GOBLET SQUATS
40 KB PRESS (80 TOTAL)
30 KB SINGLE ARM ROWS( 60 TOTAL)
20 KB AMERICAN SWINGS
10 BURPEES
THEN BACK UP THE LATTER STARTING FROM 10 ALL THE WAY UP TO 100 DU'S. RIGHT AFTER YOU WILL RUN 1600M WITH THE TIME REMAINING.
YOU WILL HAVE 30 MINS TO COMPLETE
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