Wod Wednesday 3/29/17

1. Warm-up

Coaches choice

2. Wod prep

Prep the movements

3. Wod

Enterprise

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Box jumps(24,20)
15 Sit-ups
50 Double-unders
Max Cal Bike in time remaining.

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Box jumps(24,20)
15 Sit-ups
50 Double-unders
Max Cal Bike in time remaining

*Your score is your max cal bike for both rounds.

Option:2

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Box jumps(24,20)
15 Sit-ups
50 Double under attempts
Max Cal Bike in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 box jumps(24,20)
15 Sit-ups
50 Double-under attempts
Max Cal Bike in time remaining

Option 3:

AMRAP 5:
2 Rounds:
5 Ring rows
10 Box jumps(20,16)
15 Sit-ups
50 single-unders
Max Bike in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Ring rows
10 Box jumps(20,16)
50 Single-unders
Max Cal bike in time remaining

4. Post wod

Kettle bell calf smash 2 minutes per side.

Andrew

Posted in WOD

5 thoughts on “Wod Wednesday 3/29/17

  1. Enterprise: 31 Total Calories (50 single unders) 1:15 left in the first round (14 cals) 1:29 left in the second round (17 cals)
    30 Burpees for the “30 burpees for 15 days” challenge

    Like

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