Wod Saturday 10/1/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

 3.     Wod:

 Golden Bell for time 25 minute cap

  • 400m sand bag run(50,35)
  • 50/38 Calorie Row
  • 50 shoulder to overhead (75,50)
  • 50 Ab-mat sit-ups
  • 50 wall balls(20,14)
  • 50 double unders
  • 50 KB swings (35,26)
  • 50/38 Calorie Bike
  • 400m no sand bag

*If the group is greater than the number of bikes, after the sand bag run start ½ the group on the bikes and ½ on the rowers. After they each row or bike they will start right in on the shoulder to overhead. When the group that started with the bike finishes the KB swings they will row.

Beginner:

  • 200m sand bag run(20)
  • 25/20 Calorie Row
  • 25 shoulder to overhead (45,30)
  • 25 Ab-mat sit-ups
  • 25 wall balls(10,5)9ft shot
  • 25 single unders
  • 25 KB swings (26,18)
  • 25/25  Calorie Bike
  • 200m run no sand bag

Intermediate:

  • 400m sand bag run(50,35)
  • 50/38 Calorie Row
  • 50 shoulder to overhead (75,50)
  • 50 Ab-mat sit-ups
  • 50 wall balls(20,14)
  • 50 double unders
  • 50 KB swings (35,26)
  • 50/38  Calorie Bike
  • 400m no sand bag

*Perform as prescribed if capable.  Scale loads and runs if needed.

jim

Jim

 

 

 

 

Posted in WOD

3 thoughts on “Wod Saturday 10/1/16

  1. Didn’t quite make it. 200m left on the run.
    Bike first. 25# SOH. Singles/ then single double timing. (Like the new ropes) green ball.

    Like

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