WOD Thursday 10/4/17 Bring a Friend Day!

by | Oct 4, 2017 | News | 3 comments

Warm-up
Coach’s choice

WOD prep
Pistols

WOD

Bronco Billy
AMRAP 20
10 alternating pistols. 
20 M KB Suitcase lunges (70, 53)10m up 10m back
10 Box Jumps (30,24)
200 M Run

Pistol options:
1. Hold rings
2. Holds bands
3. Pistol to a bench or box.  Below parallel if capable.
4. Two leg squat feet together. 

*Scale KB load as needed.
*Scale height of box as needed.

Post WOD
Roll out Calves on KB for 2 minutes each

 

3 Comments

  1. Ilana
    Ilana on October 5, 2017 at 7:16 am

    Bronco Billy:

    4+15 (26# kb / 20″ box)
    Fun WOD! The lunges were definitely the hardest part for me!

  2. Deb.
    Deb. on October 5, 2017 at 7:32 am

    Bronco Billy: 4+10 (Green Banded Pistols | 35#KB |20″ Box)
    I agree with Ilana, the lunges were the hardest part of the workout but we still managed to laugh our way through the 5:30 class 🙂

  3. JD
    JD on October 5, 2017 at 3:10 pm

    4+15
    Lunges (35#) were the worst…until Frozen made me change my scale and do 4 pistols with the plate as a counter balance instead of the green band. Then those were the worst!
    Box jumps as Rx.