WOD Thursday 6/8/17

by | Jun 7, 2017 | News | 4 comments

Warm-up
Coach’s choice

WOD prep
Max Hollow hold.
*Score is your total time.

WOD “Ant Man”
Minute 0-5 max cal row
Minute 5-6 rest
Minute 6-10 max cal bike
Minute 10-11 rest
Minute 11-14 max burpees
Minute 14-15 rest
Minute 15 to 17 max Ab-mat sit-ups
Minute 17 to 18 rest
Minute 18 to 19 max 10m shuttle sprints.(up is 1 back is 2. You must touch line with hand)

*Total number is your score

Post WOD
Easy 400m run then foam roll IT bands 2 minutes per side.

4 Comments

  1. Deb.
    Deb. on June 8, 2017 at 10:02 am

    A fun WOD this morning…even with the bike!
    Max Hollow Hold: 1:42

    Row Cals: 58
    Bike Cals: 41
    Burpees: 43
    Sit Ups: 60
    Shuttle Runs: 16
    Total: 218

  2. Joe A
    Joe A on June 8, 2017 at 1:47 pm

    103 Row
    103 Bike
    35 Burp
    52 Sit Up
    13 Run

  3. Ilana
    Ilana on June 8, 2017 at 3:01 pm

    It was better than I was anticipating! Kinda fun, actually.

    I can’t remember my individual scores but I believe I totaled 221.

  4. Ryan
    Ryan on June 8, 2017 at 9:37 pm

    Hollow hold – 2:01

    Antman – 331

    112/94/43/64/18