Wod Saturday 10/29/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

 “Spice rack”

For Time:

1k Row right into

21-15-9:

  • Shoulder to Overhead (115,80)
  • Box Jump (24,20)

*Every time the bar touches the floor before the reps are complete perform 5 burpees over the bar.

3 min rest then:

30 front rack lunges (115,80)

30 Pull ups

*Every time the bar touches the floor before the reps are complete perform 5 burpees over the bar.

Option 1:

For Time:

750m Row right into

12-9-6:

  • Shoulder to Overhead (75,50)
  • Box Jump (20,16)

*Every time the bar touches the floor before the reps are complete perform 5 burpees over the bar.

3 min rest then:

  • 20 front rack lunges (75,50)
  • 15 ring rows

*Every time the bar touches the floor before the reps are complete perform 5 burpees over the bar.

Option 2:

For Time:

1k Row right into

21-15-9:

  • Shoulder to Overhead (95,65)
  • Box Jump (24,20)

*Every time the bar touches the floor before the reps are complete perform 5 burpees over the bar.

3 min rest then:

  • 30 front rack lunges (95,65)
  • 30 Pull ups

*Every time the bar touches the floor before the reps are complete perform 5 burpees over the bar.

hannah

Hannah

Posted in WOD

3 thoughts on “Wod Saturday 10/29/16

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s