Warm-Up
Coach’s choice
WOD prep
Prep the STOH to WOD weight. Heavier if capable.
WOD
PAZ
10 1-minute rounds for time of:
10 Burpees over the bar
Max reps of STOH (155,105)
Rest 2 minutes between rounds.
Option 2:
10 1-minute rounds for time of:
10 Burpees over the bar
Max reps of STOH (135,95)
Rest 2 minutes between rounds.
Option 3:
10 1-minute rounds for time of:
7 Burpees over the bar
Max reps of STOH (95,65)
Rest 2 minutes between rounds.
Endurance & Stamina
Bike 4 Reverse tabatas rest 4 minutes between tabatas
8 rounds 10 seconds of work & 20 seconds of rest.
Post WOD:
Roll out lats 2 minutes per side
Home WOD. Early. Heading out on trip. 5K row. 19:50.1. Avg 21S/M.
PAZ: 64 Total Reps | 70# STOH
9,8,6,5,6,6,6,6,6,6 Reps per Round. Kept the burpees to between 31-34 seconds each round. Really good WOD with just enough time to get yourself ready to go hard each round. Huge 5:30 class! Thanks Frozen!
Nice job John!! Have a good trip – I hope it is for fun and not for work!
PAZ: 35 Total Reps | 50# STOH
This one is deceptive – the burpees took a lot of my energy so when I got to the STOHs I was already gassed. I probably went a little too heavy as well – my form was not great – I know my elbows were low – and I was barely getting the bar up toward the end. Always learning…..and it was good to have a pacer in front of me (Ryan) to keep me moving on the burpees.
76 @ 115#
Sorry Tracey, but if Ryan is your “pacer” you are screwed.
It should be a fun one at 7:30 p.m. Hopefully Crazy Mike is part of the crowd.
Totally – I meant that as a joke of sorts! I kept thinking how the heck can he be done with 10 burpees already….I’ve only done 6! But it did make me hussle every round!