Wednesday July 19th, 2017
Comments: 0
Category: WOD

Wednesday July 19th, 2017

Warm up-

1) 2 Rounds

Row 250 meters

10 Lateral Lunges

10 Spidermans

10 Rollover V-sits

10 Air Squats

Then:

2 Sets

5 Cal Row

5 WB

*Sprint Effort

WOD-

1.) RX

EMOM for 21min:

Minute 1: 20/15cal Row

Minute 2: 20 Wall ball shots (20lbs/14lbs, 10ft/9ft)

Minute 3: rest

2.) Intermediate

EMOM 21min:

Minute 1: 15/10 cal Row (or hard 50 second row effort)

Minute 2: 15 Wall Ball Shots (20/14, 10ft/9ft)

Minute 3: rest

3.) Novice

EMOM 21 minutes

Minute 1: 10/8 cal row (or hard 50 second efforts)

Minute 2: 10 Wall Ball Shots (light ball)

Post WOD-

3 sets

10/10 Front Rack Reverse Lunges 135/95

10 Lateral Plyo leaps

10 Jumping switch Lunges 20/10# DB in each hand

 

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