NEWS
FRI WOD Recording
WOD
“In Case”
4 Rounds
15 Medball GHD’s
30 Back Squats
400 Meter Run
Weight: 75/55
4 Rounds
15 Medball GHD’s
20 Back Squats
400 Meter Run
Weight: 75/55
4 Rounds
10 Medball GHD’s
20 Back Squats
300 Meter Run
Weight: 55/35
WOD GUIDANCE & GOALS
The GHD sit ups takes your torso through a greater range of motion and is more potent than the traditional abmat sit up. The sit up will take :30-:45 to complete. The back squats should feel very light, you should be able to do a set of 20 then10 for the 4 rounds. Back Squats will take :60-:90 to complete. To complete a round run 400 meters in around 2:00. Target 20 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
15 Hollow Rocks
30 Squats
400 Meter Run
ENDURANCE
Rest
18:33 MCx
19:07 MCx
MCx 16:24
19:13 mcx
17:49 MCx
21:34? 22:34? MCx
16:45 15-20-18 /18 cal bike/45#/reg sit-ups
17:22 MAx
16:07
15 mb ghd/30 75# push press/24 cal bike
16:00, 15 ab mat SU, 20 BS, 40# unbroken, 300 m row
Kevin same but 45# ,unbroken, 15:50
15:13 mcx