Wod Tuesday October 4th

1.      Warm Up:

Coaches’ choice

2.     Wod: Strength/conditioning

With a running clock minute 0 to 16

Dead lift

OT2M for 8 rounds

Climb to a heavy 3 reps

*start at 45% of your 1rm

Rest 5 minutes

Minute 21 to 33

White Lion

12 min AMRAP:

  • 500m row
  • 15 KBS (53,35)
  • 30 Double Under

Beginner:

12 min AMRAP:

  • 400m Row
  • 15 Russian KBS (26,18)
  • 30 single Under

Intermediate:

12 min AMRAP:

  • 500m Row
  • 15 KBS (44,26)
  • 30 Double Under

mick

Mick practicing sport outside the box!

That’s what it’s all about!

 

 

Posted in WOD

9 thoughts on “Wod Tuesday October 4th

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