WOD Sunday 10/1/17

by | Sep 30, 2017 | News | 8 comments

Warm-up
321 go…

WOD prep
321 go…

WOD

Pay Day
AMRAP 60
1 mile run
2k row
30 Burpees over the rower

Option 2:
AMRAP 45
1 mile run
2k row
30 Burpees over the rower

Option 3:
1 round for time
1 mile run
2k row
30 Burpees over the rower

Post WOD
Foam roll IT bands 2 minutes per side.

 

8 Comments

  1. Ryan
    Ryan on October 1, 2017 at 10:23 am

    3+900 rx 🤢

  2. Roland
    Roland on October 1, 2017 at 11:08 am

    2 rounds + 1 mile + 2k + 9 Burp

  3. Ken A.
    Ken A. on October 1, 2017 at 11:43 am

    For some strange reason I really enjoyed that WOD …. minus the burpees, of course. Made it two full rounds and then the run and 1825 into the third row. I would have liked to finish the row but I’m glad I didn’t get into the third round of burpees. Fun crowd at 9:30!

  4. Malcolm
    Malcolm on October 1, 2017 at 11:44 am

    3 + 200m rx

  5. John(Frozen)
    John(Frozen) on October 1, 2017 at 11:58 am

    2 + 2000m +10 burpees
    Lots of fun throwing down with the 9:30! Chris, Alex and Malcom killed it with 3+ rounds!

  6. Beth
    Beth on October 1, 2017 at 12:46 pm

    2+1mile+900meters
    Fiinished the third round at 60:08:40.
    I loved this wod.
    Awesome start to the day!

  7. Ken A.
    Ken A. on October 1, 2017 at 1:55 pm

    Yes, Malcolm did crush it, but he also complained the whole time that it wasn’t as long as his five hour and 45 minute Spartan Beast.

  8. Ilana Downes
    Ilana Downes on October 1, 2017 at 6:28 pm

    2 + 1 mile + 158 meters

    Endurance workouts not my thing…. but I’m glad I walked in to the box today – that was half the battle!