Weekend WOD
Sun Jan 26
Warm-up:
10 min ArcTrainer (simulates the pains of the AirDyne if you adjust the resistance!)
WOD:
4 rounds for time:
1 wall climb
10 burpees
1 wall climb
10 box jumps
1 wall climb
10 pull-ups
(Time: 20+ min, incl mid-WOD injury)
Sat Jan 25
Teams of 3
Row 6k
While 2 people Perform
100 burpees
100 wallballs
100 sit-ups
100 air squats
100 push-ups
(Time: 26:06)
Fri Jan 24
Back squats
4 x 9 x 185 lb, 3 x 225 lb
then, with belt, 3 x 225 lb, 3 x 3 x 245 lb
Warm-up:
10 min ArcTrainer (simulates the pains of the AirDyne if you adjust the resistance!)
WOD:
4 rounds for time:
1 wall climb
10 burpees
1 wall climb
10 box jumps
1 wall climb
10 pull-ups
(Time: 20+ min, incl mid-WOD injury)
Sat Jan 25
Teams of 3
Row 6k
While 2 people Perform
100 burpees
100 wallballs
100 sit-ups
100 air squats
100 push-ups
(Time: 26:06)
Fri Jan 24
Back squats
4 x 9 x 185 lb, 3 x 225 lb
then, with belt, 3 x 225 lb, 3 x 3 x 245 lb
Comments