Wednesday 28th December 2016 – WOD

27th December 2016

terry-hollands-11

Terry, Terry, Terry

WU WOD

Before the class, in open gym

3 rounds: 

  • 1 Round Burgner Warm Up
  • 10 Sit Ups
  • 100m Row/Ski

WOD 1

In 12 mins complete EMOM:

  • 0-4 mins 8 TTB + 8 HPS @ 30/20
  • 4-8 mins 8 HPS + 20 Lateral Bar Jumps
  • 8-12 mins 20 Lateral Bar Jumps + 8 TTB

*scale reps in necessary 

 

 

 

 

WOD 2

For time:

  • 50 cal Assault Bike
  • 50 cal Row
  • 50 cal Ski
  • 40 cal Assault Bike
  • 40 cal Row
  • 40 cal Ski
  • 30 cal Assault Bike
  • 30 cal Row
  • 30 cal Ski

*25 mins cap 

*you can start on any of the equipment but must follow the same routine once started 

*alternative for one of the ergs can be 200 double under, 150 double under, 100 double under

 

 

 

 

 

 

 

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