NOTE ON PROGRAMMING
Per our recent communication to members, we will begin programming workouts with minimal need for contact with gym equipment. These will become our main WOD. For those who have equipment at home, or who would like to use equipment in the gym, we are posting an alternate WOD. Choose the workout that’s right for you!
WOD
“What a Man Gotta Do”
Run 200 Meters
50 Squats
Run 200 Meters
50 Push Ups
Run 200 Meters
50 Sit Ups
Run 200 Meters
50 Lunges
Run 200 Meters
50 Burpees
WOD Guidance & Goal:
Run the 200’s in :45-:60, and keep a continuous pace on the bodyweight movements. Target 16 minutes.
Post Time to Comments.
ALTERNATE WOD:
3 Rounds
15 Hang Snatches (115/75)
200 Meter Run
15 Hang Clean and Jerks (115/75)
WOD Guidance & Goal:
Get after this workout! Choose a weight for the snatches that you can cycle for 5 reps unbroken. Run the 200’s at your 1 mile PR pace. Do the clean and jerks 10/5 or unbroken. Sprint the second 200 meters. Target 3:30 per round.
Post Intervals to Comments.
17:18 rx
15:56 rx
19:28 rx
19:18 250m row
19:33 Rx barbell wod (no rest though, just straight through bc I was resting enough!)
18;20rx
24:08 Rx. Nice to have a Rx.
18:28 rx
15:18 Rx
Those burpees.
14:36rx
20:48 rx
Holy hell those push ups took about 10 minutes and don’t even get me started on those burpees
16:34 I think some of my squats weren’t low enough and my pushups weren’t perfect
Ending with burpees was just plain mean
17:05 rx
Alt wod after not for time
16:48 Rx w/ my little nugget at home
Did it at home with Melissy. Fast because I was chasing
alt wod
5:50 / 7 / 7 @ 65#
16:58Rx
15:48 rx
Good grinder.
17:55 Rx
20:08
And I actually ran!