Wod Sunday 4/2/17

1. Warm-up

Coaches choice

2. Wod prep

Prep the movements

3. Wod

On a 35 minute rnning clock

Minute 0-15
Find your 5 Rep Max Bench Press

Rest 5 minutes

Minute 20-35

Warp Drive

AMRAP 15
15/12 calorie row
10 Burpee Box Jump Overs (24,20)
3 ring muscle ups

Option 2:

AMRAP 15
15/12 calorie row
10 Burpee Box Jump Overs (24,20)
3 ring dips or bar dips

Option 3:

AMRAP 15
15/12 calorie row
10 Burpee Box Jump Overs (20,12)
3 box dips

4. Post wod

Lat foam roll out 2 minutes per side.

Karen

Posted in WOD

6 thoughts on “Wod Sunday 4/2/17

  1. Bench with Stacy and Jess:95#
    Warp Drive: 5+8Cals, Ring dips with Red band
    Day 6 of the 15 Day Burpee Challenge and EMOM10 3 Pull Ups

    Like

  2. Bench 165#

    WOD 4+6 RX

    Three no reps for MU right away then I strung 3 together for all 4 rounds. I think that’s the first time I have ever strung any together in a WOD!

    Liked by 3 people

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