Wod Thursday 5/19/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

 3.     Wod:

 “Chin-Ho”

 3 Rounds:

Station 1 – 100 double unders

Station 2 – 500 Meter Row

Station 3 – 400m run

*Stations rotate every 3 minutes.  9 (3) minute rounds.

*Record your times for each round.

*Any time remaining after completion of the station’s work is rest time.

*You should be looking at this work out as 9 separate sprints.

*Athletes should be looking to get a minimum of 1 minute of rest between movements.

Wod options:

75 double unders
500m row
400m run

50 double unders
400m row
300m run

100 singles
300m row
200m run

Core cash out: 

With a medicine ball

  • 15 Russian twists
  • 20 Knee Tucks
  • 25 V-Ups
  • 20 Knee Tucks
  • 15 Russian Twists

IMG_5330

Stacy

Posted in WOD

7 thoughts on “Wod Thursday 5/19/16

  1. Round 1
    100 Dubs 54 seconds
    500m Row 1:55
    400m Run 1:38

    Round 2
    100 dubs 57 seconds with 1 miss
    500m Row 1:56
    400m Run 1:35

    Round 3
    100 dubs :54
    500m Row 1:54
    400m Run 1:29

    Like

  2. R1: 100 DU’s 1:03 / 500M Row 1:45 / 400M Run 1:45
    R2: 100 DU’s 1:08 / 500M Row 1:43 / 400M Run 1:51
    R3: 100 DU’s 1:08 / 500M Row 1:50 / 400M Run 1:49

    Like

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