Wod Saturday 1/14/17

1. Warm-up

Coaches choice

2. WOD Prep

Wall Walks and hand stand walks around box.

3. WOD

Courtesy of Seal Fit
Weekly Monster Mash

AMRAP 40

200m Farmer Carry (53,35)On the turf
100m Walking lunge
5 Wall Walks
400m Run with Sandbag (40,30)

Option 1:

AMRAP 25

100m Farmer Carry (35,26)On the turf
50m Walking lunge
5 hand stand walks on box. 1/4 way around box and back = 1 (rotate sides)
200m Run with Sandbag (25,20)

*The time and loads have been reduced to help keep the intensity of the work out.

Option 2:

AMRAP 40

200m Farmer Carry (53,35)On the turf
100m Walking lunge
5 Wall Walks
400m Run with Sandbag (35,25)

*scale loads as needed.

4. Post Wod

Spend 5 minutes on a foam roller

Posted in WOD

9 thoughts on “Wod Saturday 1/14/17

  1. So is the purpose of this WOD to make sure we all watch the Patriots’ game standing up tonight because our asses are too sore to sit down? Yikes! LOL.

    Like

  2. I almost got four rounds in today, but didn’t finish the sand bag carry on the fourth round. I’m feeling it much more in my shoulders and arms than in my butt.

    Like

  3. 3+295 RX
    I was only a few steps away from finishing the lunges 😦 I worked alongside my 14yr old son, Isaiah, pushing each other the whole way but he ended up beating me by 5 meters (he just finished the lunges as time expired). Great workout. And Isaiah loved working out with the adults today!

    Like

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