Saturday, March 12, 2011

WOD - Hit the Bag... and a little Coca CF

Heavy Bag workout...

30-30-30

3 rounds of:
30 seconds - normal spar
30 seconds - bicycle punching / high knee pulls
30 seconds - knockout punches
Repeat x2
Rest 60 Seconds

2 Rounds 100 Single Jump Ropes (1 min rest between)

Coca CF WOD

21-15-9
Sumo Deadlift High Pull
Overhead Squat
Posted by at

1 comment:

  1. JohnMarch 12, 2011 at 4:58 PM

    Heavy Bag workout...

    30-30-30

    3 rounds of:
    30 seconds - normal spar
    30 seconds - bicycle punching / high knee pulls
    30 seconds - knockout punches
    Repeat x2
    Rest 60 Seconds

    2 Rounds 100 Single Jump Ropes (1 min rest between)

    Coca CF WOD

    21-15-9
    Sumo Deadlift High Pull
    Overhead Squat

    7:26

    ReplyDelete

Subscribe to: Post Comments (Atom)