Warm-up
Coach’s choice
WOD prep
Coaches game!
WOD
The Thunderstorm
Teams of 2 divide the reps however you like.
AMRAP 22
50 Ab-mat sit-ups
400m Sand Bag Run(50,35)
50/35 Calories on the rower.
Teams must hold the sand bag for the entire 20 minutes. Every time the sand bag touches ground both team mates will do 10 Burpees on the spot.
*Guy/ Girl team 42 cals on rower
*Scale sand bag load as needed.
Post WOD
Foam roll with your partner for 5 minutes
Thunderstorm: Team Short and Sweet with Stacy
2+479 (29 cals into the 3rd row) Rx
Fun workout – even with Becka trying to knock the sandbag off my shoulders…
Team “Hot Mess Express” with Ilana and Marc
3+375
John and Marc did 40# sandbag…no rowing (Marc had some excuse) so we did 25/17 cal on the bike instead.
Ilana did 35# sandbag…no running…so she rowed 250m instead of the run…and did 17 cal on the bike when we did our bike.