Wod Friday 8/26/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Push press work up to wod weight

3.     Wod:

Party on, dudes!

AMRAP 6

  • 6 TTB
  • 6 Push jerks (135,95)
  • 6 Alternating reverse lunges(same)

*rest 3 minutes

4 Rounds

  • 1 legless rope climb
  • 400m run

*rest 2 minutes between rounds

Beginner:

AMRAP 6

  • 6 toes to KB
  • 6 Push jerks (50,35)
  • 6 Alternating reverse lunges(same)

*rest 3 minutes

4 Rounds

  • 1 rope pull variation
  • 200m run

*rest 2 minutes between rounds

Intermediate:

AMRAP 6

  • 6 TTB
  • 6 Push jerks (115,80)
  • 6 Alternating reverse lunges(same)

*rest 3 minutes

4 Rounds

  • 1 legless rope climb
  • 400m run

*rest 2 minutes between rounds

 

Posted in WOD

3 thoughts on “Wod Friday 8/26/16

  1. AMRAP 6: 3 rounds +9 reps at
    50# and TTB attempts.

    4 ROUNDER: 15:35 with regular climbs.

    Fun Friday Night! The Crue cranking and the party started!🤘😎
    Thanks Mick.😉

    Liked by 1 person

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