top of page
Search

WOD 06012020

6 Jan Endurance Warm up 5-minutes Practice over the wall with 48” box & Find the easiest way For time Option 1 Team of 3 version 500/400 cal Rowing, separate cals as you wish . Every 3-minutes Team Must perform 4 burpees over box 48” Each = Total 12 reps Option 2 Team of 2 version 350/300 cal Rowing, separate cals as you wish . Every 3-minutes Team Must perform 4 burpees over box 48” Each = Total 8 reps Time cap : 45-minutes

65 views0 comments

Recent Posts

See All

WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.

Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest  press 22.5KG

Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s

bottom of page