NEWS

THU WOD Recording: Here

WOD

“Disappear”

METCON

75 Wall Balls
50 Sit Ups
25 Kettlebell Swings
50 Sit Ups
75 Wall Balls

Wall Ball: 20/14# Kettlebell: 70/53#

MASTERS

75 Wall Balls
50 Sit Ups
25 Kettlebell Swings
50 Sit Ups
75 Wall Balls

Wall Ball: 14/10#
Kettlebell: 53/35#

MOVE

50 Wall Balls
35 Sit Ups
20 Kettlebell Swings
35 Sit Ups
50 Wall Balls

Wall Ball: 14/10#
Kettlebell: 35/26#

WOD GUIDANCE & GOALS
Cut the wall balls into thirds, resting about :10 between sets. Catch your breath on the sit ups but do them in one continuous set by throwing your arms forward. The kettlebell swings should be on the heavier side which will most likely require a break just after the half way point. Try to do the next set of sit ups only breaking once and the last set of wall balls break into 10-15 reps at a time with :10 breaks. Target 15 minutes.

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HOME WOD

100 Squats
75 Sit Ups
50 Sit to Stands
75 Sit Ups
100 Squats

ENDURANCE

20 x 100m sprint, 100m jog