“Day 3 Of Guest Week…”

Posted: October 4, 2017 in Uncategorized

20 Mins…

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That’s It…

Today’s WOD Will Take 20 Mins…

But You’ll Have 4 Different Scores…

Your Finish Time Or “DNF” On WOD 1… KettleBell Swing Score On WODs 2 & 3… Calorie Score On WOD 4… & Double Under Or Mt. Climber Score On WOD 5…

***Thursday Expect To Learn A New Language & Maybe Get Some Balls In Your Face…***

Front Squat…

Russian KettleBell Swing…

American KettleBell Swing…

Can You Beat This Kid?!?!

ALRIGHT… HERE WE GO!!!

9 Min Time Cap… This Score Will Either Be Your Finish Time Or “DNF”…

For Time:

100 Meter Sprint

15 Front Squats (ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs… From The Rack…)

10 MedBall Ab Mat Sit Ups (ADV/Rx’d/Sx’d: M-20lbs/F-14lbs…)

200 Meter Sprint

10 Front Squats

20 MedBall Ab Mat Sit Ups

300 Meter Sprint

5 Front Squats

30 MedBall Ab Mat Sit Ups…

Then @ The 10 Min Mark… (If You Finish… You Get More Rest…)… 

As Many Reps As Possible in 1.5 Mins:

Russian KettleBell Swings (ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-35lbs/F-26lbs…)

Straight Into…

As Many Reps As Possible in 1.5 Mins:

American KettleBell Swings (Same Weight…)

Your Score Will Be Total Reps Of Both Movements…

Rest For 2 Mins… Then…

As Many Calories As Possible In 3 Mins: 

Max Calorie Row…

Your Score Will Be Max Calories…

Rest For 1 Min… Then…

As Many Reps As Possible In 1 Min: 

ADV: M&F- Triple Unders

Rx’d: M&F- Double Unders

Sx’d:  M&F- Single Unders

Your Score Will Be Max Jump Rope

TIME!!!

3…2…1…GO!!!

Mando

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10.3.2107 WOD & Scores…

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