Warm-Up:
Coach’s choice
WOD prep:
Prep the plate ground to overhead. You should be confident in moving sets of 10 reps throughout the WOD today.
WOD:
Scaggs for time (45-minute cap) See the team option below option 3!
800m row
40 Plate ground to overhead(40,35)
800m run
40 Plate ground to overhead(40,35)
600m row
30 Plate ground to overhead(40,35)
600m run
30 Plate ground to overhead(40,35)
400m row
20 Plate ground to overhead(40,35)
400m run
20 Plate ground to overhead(40,35)
Option 2:
(35,25) same run row and reps.
Option 3:
(25,15) Same run and row and 1/2 the reps.
*This work out can be done as a team of 2 if you like!
*1 person works while the other rests accept for the runs. Divide the calories on the rower and the plate ground to overhead as you like.
1000m row
50 Plate ground to overhead(40,35)
800m run together
50 Plate ground to overhead(40,35)
800m row
40 Plate ground to overhead(40,35)
600m run together
40 Plate ground to overhead(40,35)
500m row
30 Plate ground to overhead(40,35)
400m run together
30 Plate ground to overhead(40,35)
Post WOD:
Agile 8
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Skaggs: 31:22 | 25# GTO
Great WOD this morning! Perfect weather to get outside and run – it would be great if it stayed this way 😬 No doubt we’ll have 5’ of snow in April…thanks Frozen!!
29:16 with MJ…35# plate…MJ did row and runs Rx…I did the rows Rx…65 cal (sub for 800m run)…60 cal (sub for 600m run)…and I ran the last 400 outside with Marc.
Fun WOD…happy to have a partner WOD.
Thanks Frozen!
Getting rowdy this morning with the 6:30 crew! 28:15 Rx with the blisters to prove it.
Scaggs: 36:15, Option 2 (35#)
That was a long, fun grind. Nice to have the weather to run outside.
29:37 Rx with Hanna who rescued me from the single WOD and slowed down to let me keep up on the runs. Thanks Hanna!