Wod Tuesday 1/10/17

1. Warm-up

Coaches choice

2. WOD Prep

Reverse Tabata
L Sit Hang

8 rounds 10 seconds of work, 20 seconds of rest.

3. WOD

Triple Crown

5 Rounds

AMRAP 4

15 x 10 M Shuttle Sprints(up is 1 back is 2)
30, 20 Cal Bike
AMRAP Cal Row

Rest 3 minutes between rounds

*Your score is your cal row for each round.

*Your goal is to have a minimum of 1 minute on the cal row.
*Each round should be a sprint.

Option 1:

5 Rounds

AMRAP 4
10 x 10 M Shuttle Sprints(up is 1 back is 2)
20, 10 Cal Bike
AMRAP Cal Row

Option 2:

5 Rounds

AMRAP 4
12 x 10 M Shuttle Sprints(up is 1 back is 2)
25, 15 Cal Bike
AMRAP Cal Row

4. Post Wod

Banded Hamstring 2 mins/side

syn

Posted in WOD

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