WOD

WOD 16-04-19

3x 8 min Ladder 3 min rest between:
1-2-3-4-5-6…etc

Frontsquat Rx 30/20kg Rx+ 40/30kg Comp 60/40kg
Rx Situps/ Rx+ & Comp Toes to bar
Pushups

(note: Rx & Rx+ each 8 min start back at 1, comp, continue going up after the rest.)

Endurance:

30 min:
1 mile run
50 wallballs 20/14#
50 pushups
50 situps
1k run
25 wallballs 20/14#
25 pushups
25 situps
400m run

By |2019-04-15T21:51:21+00:00April 16th, 2019|Blog, WOD|

WOD 14-04-19

Team endurance challenge

3 rounds, In teams of 3

A: 5min Bike/Row/Ski for max distance
(Relay style)

1 min transition time

B: For time (with a 5min Tc)
Rx 4x 200m Run
Rx+ 2x 400m Run
Comp 1k Run together as a team

1 min transition time

C: 5 min AMRAP
5 Burpees
10 Situps
(Comp synchronized)

1 min transition time

All teams work on A at the same time, then on B, then on C.
Every new round your team should use a different cardio machine on A.

By |2019-04-14T00:05:19+00:00April 14th, 2019|Blog, WOD|