WOD Thursday 7/12/18

by | Jul 11, 2018 | News | 3 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
“Gun Show”
 Teams of 2 or 3. 1 person works while the other(s) rests. Divide the reps and runs however you like.

800m Sand bag run(50,35)
50 push-ups
50 sit-ups
800m Sand bag run(50,35)
50 push-ups
50 sit-ups
800m Sand bag run(50,35)
50 push-ups
50 sit-ups

Post WOD:
Banded ham string stretch. 2 minutes per side.

Endurance & Stamina
EMOM Death by Burpees.  Minute 1/1 burpee.  Minute 2/2  burpees.  Minute 3/ 3 burpees.  Continue adding a burpee every minute until you fail.

CFS Brief:

3 Comments

  1. Deb.
    Deb. on July 12, 2018 at 7:50 am

    Gun Show: “The Dynamic Duo” with Melissa 25:05 | Deb Rx | Melissa Mostly Rx Push Ups
    Fun partner workout! Worked well together in partitioning the Reps and it was a beautiful morning to be outside!

  2. JD
    JD on July 12, 2018 at 8:22 am

    JD and MJ (Brothers from Another Mother)
    20:49
    Marc was Rx. I didn’t run with a sandbag on any of the 200m laps except for the very last one. Fun wod.

  3. Justin
    Justin on July 12, 2018 at 11:41 am

    Alex + Justin // 22:34

    “Vesties”
    With a 20lb vest:
    Both did the 800m runs together
    Split up PU + Abmats
    Cashout: Extra 800m run