Wod Saturday 8/13/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

 3.     Wod:

“Alphabet soup”

Minute 0 to 9:30

Part A.  3 rounds for time of:

  • 20 hand release Push-ups,
  • 10/7 calorie row
  • 20 KB goblet squats(53,35)

9:30 time cap. Score time of completion or reps completed within the cap.

At the 10 minute mark begin part B

3 rounds for time of:

  • 30 Med ball sit-ups(20,14)
  • 20 Ground to overhead (95,65)

9:30 time cap. Score time of completion or reps completed within the cap.

At the 20 minute mark begin part C

3 rounds for time of:

  • 200m run
  • 3 Rope Climbs

9:30 time cap. Score time of completion or reps completed within the cap.

*With any remaining time under the time caps you will get extra rest.

*The work out ends at 29:30

charlie

Charlie

 

 

 

 

 

Posted in WOD

One thought on “Wod Saturday 8/13/16

  1. That was a workout frenzy today! Did what I could and that’s it.
    Round One: knee push-ups, 7 cal row and 35#goblets-all.

    Round Two: 30 ab mats (gray ball) and 20 GR2OH 35# -all but last 20 GR2OH

    Round Three: 200m run 3 rope climbs(yeah right). -all runs, climbs were just jump and a pull. One full climb in last round. That’s it.
    Enjoy the day! 🌤

    Like

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