Wod Tuesday 12/6/16

1. Warm-up

Coaches choice

2. WOD Prep

Prep movements for WOD

3. WOD

Teams of 3 (one team mate works while the others rest)

  • 9 x 50 M Double kettlebell front rack walk (70,53)
  • 150 Calorie Bike
  • 150 AB-mat Sit-ups
  • 150 Calorie Bike
  • 18 x 50 M Sprints

*Both kettlebells must be held off of the ground for the entire workout. Anytime the kettlebells touch the ground, teams must complete 30 burpees

Teams of 2 (one team mate works while the other rests)

  • 6 x 50 M Double kettlebell front rack walk (70,53)
  • 100 Calorie Bike
  • 100 AB-mat Situps
  • 100 Calorie Bike
  • 12 x 50 M Sprints

*Both kettlebells must be held off of the ground for the entire workout. Anytime the kettlebells touch the ground, teams must complete 30 burpees.

4. Post Wod

KB Psoas Smash

Posted in WOD

One thought on “Wod Tuesday 12/6/16

  1. Crossfit Pleasanton:
    Strength
    4×1 – Squat Clean + 2 Front squats #150
    3×8 – Back Squat #150
    WOD
    3 Rounds – 30 WB’s / 5 Strict C2B’s

    Like

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