WOD Saturday 8/11/18

by | Aug 10, 2018 | News | 2 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD
AMRAP 20:
Teams of 2. 1 person completes a full round while the other rests.
“Free Swinger”
15/10 cal bike
10 KB swings(70,53)
10 box Jumps(24,20)
*Scale as needed.

Post WOD:
Banded hamstring stretch. 2 minutes per side.

Endurance & Stamina:
Row 3k.  Death by abmat sit-ups on the minute until the row is complete.

2 Comments

  1. JD
    JD on August 11, 2018 at 9:02 am

    This WOD was a lot of fun…just enough rest to try and get after it when it was your turn.

    JD and MJ…14+19
    JD (10 cals on bike with 1 arm / 10 russian swings (35#) 1 arm / 10 box jumps @ 24#)
    MJ (10 cals on bike / 10 american swings 44# / 10 box jumps 20″)

  2. Deb.
    Deb. on August 11, 2018 at 9:32 am

    Free Swinger: The Dottirs 12+6
    Becka Rx+ 15 Cals | 53# KBS | 10 Box Jumps
    Deb 8 Cals | 35# KBS | 10 Box Jumps
    Wanted a good warm up before heading to a tournament 🎾 Great WOD!!