Warm-up
Coach’s choice
WOD prep
Build to heaviest wod weight.
WOD
Four Wheel Drive
AMRAP 4
12 Front Rack Step Back Lunges (95, 65)
400 M Run
Max Burpees over the bar
Rest 4 Minutes
AMRAP 4
10 Front Rack Step Back Lunges (115, 80)
400 M Run
Max Burpees over the bar
AMRAP 4
Rest 4 Minutes
AMRAP 4
8 Front Rack Step Back Lunges (135, 95)
400 M Run
Max Burpees over the bar
Rest 4 Minutes
AMRAP 4
6 Front Rack Step Back Lunges (155, 105)
400 M Run
Max Burpees over the bar
*Your score is your total burpees for all 4 rounds.
Post WOD
Roll Calves on barbell for 4 minutes
10, 10, 11, 11=42
75, 85, 95, 105
The silver lining to this WOD is that we won’t see these hellish movements for at least a couple days.
Day 2 in Sonoma…
WOD 1: 5 RFT – 5 deadlifts (225#) and 5 box jumps (27″…long story) – 3:15
WOD 2: 4 RFT – 200m run and 12 KBS (70#) – 6:37 Rx
Makes up for maybe 1/4 of yesterday’s indulgences…now on to Napa!
16-18-16-17 – 67
75/95/115/135
Nice Ted! Who needs Fran, anyway?!
Four Wheel Drive
75/85/95/115
20/17/19/20 – 76
25,23,20,22 total 90 rx
Loved this workout! Dawn and Sam really pushed me to keep up on those runs! 🙂
Quads were already sore from Fran. I’m going to be feeling this one tomorrow!
Burpees: 30,24,23,25 = 102
RX – 65-75-95-105
128 rx – (32,33,33,30)