Wod Saturday 7/16/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Warm the dead lift up to wod weight.

3.     Wod:

“Three Little Pigs”

Minutes 0-12

3  rounds for time

  • 10 Box Jumps (30,24)
  • 10 Dead lifts (275,180)
  • 10/7 Calorie Row

*12 minute cap

*If you finish before the 12 minute you get extra rest.

*If any reps or cals are left add a second on for each rep not completed to the 12 minutes.

Example 6 calories were left your score would be 12:06

*Rest to the 15 minute mark. Decrease dead lift load

Minutes 15 – 25

2 rounds for time

  • 20 Lateral burpees over the bar
  • 15 dead lifts (225,150)
  • 10/7 Calorie Row

*10 minute cap

If you finish before the 25 minute mark you get extra rest.

If any reps or cals are left add a second on for each rep not completed to the 10 minutes.

Example 10 calories and 3 dead lifts were left your score would be 10:13

*Rest until the 27 minute mark

Minutes 27-Finish

1 Round for time

  • 50/35 Calorie row AFAP

*Record your 3 separate times for each segment on the white board

 Cash out: 

 Banded hamstring stretch 2 minutes per side.

Big cat

Sean(Big Cat) getting it done!

 

 

 

Posted in WOD

5 thoughts on “Wod Saturday 7/16/16

  1. Wrote all my times down while doing it but sort of forgot them. Check the whiteboard😆
    WOD: 5:12/22:23/29:28
    Not RX.

    Like

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