NEWS
TUE WOD Recording: Here
WOD
“Who Run The World, Girls”
40-30-20-10
Calorie Row
Wall Balls
*10 sit to stands end after every round
Calorie Row
Wall Balls
*10 sit to stands end after every round
Weight: 20/14
30-20-10-5
Calorie Row
Wall Balls
*7 sit to stands end after every round
Calorie Row
Wall Balls
*7 sit to stands end after every round
Weight: 14/10
30-20-10-5
Calorie Row
Wall Balls
*5 sit to stands end after every round
Calorie Row
Wall Balls
*5 sit to stands end after every round
Weight: 10/6
WOD GUIDANCE & GOALS
Start the row at a moderate pace (1200/900 cal per hour) and try do half the wall ball reps before breaking, then chip away in sets of 10. The last two round, pick up your pace on the row and try to go unbroken on the wall balls. At the end of every set (yes, you end with sit to stands), do sit to stands and use them as your “rest”. Target 18 minutes.
Post Time to Comments.
HOME WOD
400-300-200-100
Meter Run
Squats
*10 sit to stands end after every round
Meter Run
Squats
*10 sit to stands end after every round
ENDURANCE
2 round
1600m, rest 4 min
1200m, rest 3 min
15:46 MCx
19 something, 8#
16:19 MCx
13:39 sit to stands blue mat
15:58 MCx modified with 12#
15:28 WBs to 8.5 feet, Sit-to-Stands from 1.5 inch mat
16:45 16#, 9ft Mcxish
17:19 MCx
Lots of transition time between rower and wall ball…
15:54 MAx
15:17 MCx modified with 12#
14:06 sit-ups
13:30 MV 10#
22:20 14#, handed StS
18:14
19:07. Wall balls – squat to bench with #10. sit to stand with crossed front ankles.
MA – 300/200/100/50 m run, sts trx assisted, 30/20/10/5 wall balls 10#, sts 29:21
17:26 MCx
(but crossed-legged S2S)
14:32 mc-
400/300/200/100 run
hand assist sit to stand
30 degree driveway wod
18:08 mcx
15:52 mcx
17:30 MCX
17:55 10#
Flights of stairs 8-6-4-2
#15 Thruster 40-30-20-10
Sit-to-stands (hand-assisted) 10 across
13:54
14:14 at home
Run, 35# DB thrusters,
10 V-ups after every round
15:?? MCx