Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
WOD:
Breaking point
Accumulate 500 Points of
Calorie Row, every calorie = 1 point
Alternating dumbbell snatches = 2 points (50,35) 1 point per hand
Burpee box jump overs = 2.5 points (24,20)
Mandatory Movement 1: 50 Calorie row = 50 points
Mandatory Movement 2: 50 Dumbbell snatches = 50 points
Mandatory Movement 3: 20 Burpee box jumps = 50 points
*Mandatory movements switch at 50 points
*You must accumulate 50 points on each movement twice, otherwise choose your strategy!
Post WOD:
Foam roll for 5 minutes
CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 5 people.
Option 1: Team of 3
Option 2 Team of 4
Option 3 Team of 5
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7 miles
Run 6.4 miles or 10,400mmeters = (26) 400m runs
The row, ski, bike and run must be done in order. You must complete one before moving on to the next.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Breaking Point. 33:45. #40DB snatch. A nice grinder.
After 2 rds of mandatory box jumps and burpees. Split last rds into 4. 25 cals, 25 DB snatches.
28:52 Rx
I went 4 rounds of:
50 Cal
15 Snatches
10 BJO
10 Snatches
10 BJO
Got real in round 4 😉
The 500: 31:57 Step-Ups / #40
50 Cal
15 Snatches
10 BJO
10 Snatches
10 BJO
34:42 rx
10 rounds
6 BBJO
15 DB snatches
4 BBJO
10 Calorie row
Probably not the best strategy but was a great workout. Fun 4:30 class.