WOD Thursday 5/25/17

by | May 24, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Prep the bike row and run

WOD
The Jericho Mile
Teams of 2
1 partner works while the other rests on the bike and row. Divide how you like. The sand bag run must be done together handing off the sand bag as you see fit. The wod is done when both athletes come through the garage door with the sand bag.

5k bike
3k row
1 mile sand bag run together(50,35)

Post WOD

Foam roll IT bands 2 minutes per side.

6 Comments

  1. Joe A
    Joe A on May 24, 2017 at 5:36 pm

    Muy Spicy

  2. Deb.
    Deb. on May 25, 2017 at 8:48 am

    Jericho Mile: Team F’n Idiots with Becka
    35:30 Rx
    Really fun WOD!! Thanks John!

  3. Roland
    Roland on May 25, 2017 at 1:18 pm

    Jericho Mile: Team Sam/Ivan/Roland
    29:44 RX (Sam with RX+ Rock’in the #50 sandbag)

  4. Alex Badaracco
    Alex Badaracco on May 25, 2017 at 6:49 pm

    Greg & Alex
    34:37 RX

  5. Andrew
    Andrew on May 25, 2017 at 7:02 pm

    31:27 with Mark

  6. Ryan
    Ryan on May 25, 2017 at 9:12 pm

    27:10 w/ Malcolm