WOD Sunday 6/11/17

by | Jun 10, 2017 | News | 2 comments

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD
Smashing Pumpkins
6 rounds of:
1 minute of rowing
1 minute of Slam balls(20,15)(rx+(40,30)
1 minute of double-unders
1 minute rest

*Try for as many Cals/reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, slam ball reps and double-under reps.

Option 2:
6 rounds of:
1 minute Max cal row
1 minute of Slam balls(20,15)(rx+(40,30)
1 minute of single-unders
1 minute rest

Post WOD
KB calf smash 2 minutes per side.

2 Comments

  1. Alex Badaracco
    Alex Badaracco on June 10, 2017 at 12:11 pm

    Justin Wright
    Alex
    31:21 (Alex 1’st rd. 95#) then 115#

  2. Deb.
    Deb. on June 11, 2017 at 9:45 am

    Smashing Pumpkins: 1,070 Total
    Row: 71 Cals | Slam Balls: 113 (20#) | Singles: 886
    Fun class with Coach Hannah!!