Wod Saturday 4/22/17

1. Warm-up

Coaches choice

2. Wod prep

Prep the movements

3. Wod

it a 20 Minute clock

Run 800m (no sand bag)

Then AMRAP

5 Chest to Bar Pullups
10 GHD Situps / 20 Abmat sit-ups
15 Sandbag Back Squats (50, 35)

At the 20 minute mark
Run 800m sand bag Run (50,35)

*There will be 2 scores for this work out:

1. Rounds plus reps fr the 3 movements
2. Total time when you get back from the 800m sand bag run

Option 2:

Run 800 M

Then AMRAP

5 Pull-ups
10 GHD Situps / 20 Abmat sit-ups
15 Sandbag Back Squats (40,25)

At the 20 minute mark
Run 800m Sand bag run(40,25)

Option 3:

Run 400 M

Then AMRAP

5 Pull-ups or ring rows
10 Abmat sit-ups
15 Sandbag Back Squats (35,20)

At the 20 minute mark
Run 400 M Sand bag run(35,20)

4. Post wod

Foam roll IT bands and calfs 2 minutes each.

Ryan

Posted in WOD

13 thoughts on “Wod Saturday 4/22/17

  1. Teens qualifier work out 4. Took this for a test drive for Alex who will be doing it at around 4:30 today if anyone.wants to cheer him on.
    2 rounds
    10 dead lifts(255)
    20 HSPU
    30 front squats(75)

    11:06

    Round 1
    Singles on the dead lifts
    5,4,3,2,2,2,2 HSPU
    11,10,9 front squats

    Round 2
    Singles on deads
    2,2,2,2,2,2,2,2,2,2
    Unbroken front squats.

    Like

  2. 6+13 (I wrote 6+10, but forgot to count my 3 chest to bars). 3 chest-to-bars, 10 GHDs, 35#. My run couldn’t have possibly been slower! I used a 35# sandbag and I think I had people walking who passed me 😜! Time 7:34. Hard, but great workout!

    Like

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