Month: October 2017

WOD – Saturday, October 28th 2017 – Conditioning

Endurance WOD 3 rounds for time 1k row 200m run 30 Russian KB swings :30 hollow hold Partner WOD AMRAP 20 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50 Thrusters (45/35) Max Calorie Row in Remaining Time

WOD – Thursday, October 26th 2017 – Conditioning

Warm-Up “Rowling” after each rd = burpees per point Strength EMOM x 12 Even = :30 ME strict ring dips or def pushups Odd = 8 SA ring rows per arm – everyone WOD Rows 4x500m rest 2:00 – HARD but sustainable pace *burpee penalty in play!!

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