Wod Monday 8/29/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Rowing Technique:

Legs, torso, arms, arms, torso, legs

3.     Wod:


OTM x 30 rounds:

Odd Rounds – 15/12 Calorie Row

Even Rounds – 15 Burpees

*Score is your avg calories and burpees.

*If you maintained Your score would be 15 or 12 calories for the row and 15 for the burpees.

*If you end up dropping cals and burpees divide the total number of calories by 15 and total burpees by 15 this will give your avg. for each.


OTM x 30 rounds:

*rest on the 3,6,9,12,15,18,21,24,27

Even Rounds– 10/7 Calorie Row

Odd Rounds – 5 to 7 Burpees


OTM x 30 rounds:

Odd Minutes – 12/9 Calorie Row

Even Minutes – 12 Burpeesmitch






Posted in WOD

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