Alex
Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
Prep the power cleans to WOD weight
Max of 2 bars per team for the power clean.
WOD:
Battle Stations
Teams of 3 (Partner with similar strengths if possible)
5 Station rotation 5-minute stations
1-minute rest/rotation between the station. Teams must complete 10 Burpees before the start of the next station.
1. Max Power cleans Option 1 (185,125) Option 2 (135,95) Option 3 (95,65)
2. Max 10 m Turf Sled push/pull (10 m push up/10 m pull Back. Black sleds(45,25) Yellow sled(90,45)
3. Max Calorie Ski
4. Max Wallballs Option 1 & 2 (20,14) Option 3 (14,10)
5. Max effort battling ropes(Switch out every 20 seconds)
Post WOD:
Foam roll or Lax ball for 5 minutes
CFS Brief:
Day 29 WLC
Battle Stations: Team “Burpee B*tches” with Becka and MJ
Max Cleans: 82 | Deb: 85# | Becka/MJ: 105#
Push/Pull: 25 | 35# On Black Sled
Ski Cals: 80
Wall Balls: 125 | Deb/MJ: 14# | Becka: 20#
Max Effort Battling Ropes
*Burpees split into 5/5 each round
Super fun Team this morning – thanks Hanna!!
Battle Stations With Joe and E
102 cleans 135,95
35 Sled push @ #45 black sled
105 ski calories
127 wallballs 20,14
Battling ropes- Fun!