Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
Swings and Things
5 rounds:
In 90 seconds complete:
5 KB swings(70,53)
10 Toes to Bar
Max wall balls in remainder of time.(20,14)
Rest 1 Minute between rounds.
*Score is your total wall balls for all 5 rounds.
Option 2:
5 rounds:
In 90 seconds complete:
5 KB swings(53,35)
10 Toes to Bar
Max wall balls in remainder of time.(20,14)
Rest 1 Minute between rounds.
Option 3:
5 rounds:
In 90 seconds complete:
5 KB swings(35,26)
10 Knees to 90
Max wall balls in remainder of time.(14,10)
Rest 1 Minute between rounds.
Post WOD:
100 sledge hammer tire strikes.(50 on each side)
Swings and Things: 47 44# KB | 10# WB | TTB
Fun time with the sledgehammers!!! No one was injured and no car windows were broken.
58 wall balls (44# kb, 7 T2B each round)
111 rx
Swings and Things (I like that, Deb).
60 WB ( 44# KB)
Fun swinging sledgehammers!