Wod Thursday 9/8/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

3.     Wod:

 “Cinderella Story”

 AMRAP 20:

In Teams of 3 or 4 or funnel style

20/15 Calorie Bike

15/10 Pushups

30m Farmers Walk on the turf (70,53)

*To start athlete 1 will begin on the bike, athlete 2 will start with the push-ups and athlete 3 will start with the farmers carry.  Your team will rotate through the movements.  You can’t begin the next movement until your team mate has completed theirs.

*If there are 4 on your team the 4th athlete will start resting weighting their turn on the bike.

Intermediate:

20/15 Calorie Bike

15/10 Pushups

30m Farmers Walk on the turf (62,44)

*Intermediate athletes can perform this as prescribed if the cal row can be done in under 60 seconds. Reduce the cals if needed. Push-ups should be done in 3 quick sets or less.  Reduce the push-up reps if needed.

Beginners:

15/10 Calorie Bike

10/7 Pushups on elevated box

30m Farmers Walk on the turf (53,35)

*Increase or decrease the height of the box for the push-ups to allow you to complete the push-ups in no more than 3 quick sets.

bike

Julia and Hanna

 

 

 

 

 

 

Posted in WOD

2 thoughts on “Wod Thursday 9/8/16

  1. Good times at the 9:30 with Cinderella Story
    4 person team. Myself, Meg S. Lisa P. Rob S.
    7 plus 15 cals on the bike. Farmers carried the #80 dumbbells.

    Like

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