WOD
“Say It Right”
20 Rounds
1 Clean
2 Box Jump Overs
3 Chest to Bars
Weight: 205/145
Height: 24/20
20 Rounds
1 Clean
2 Box Step Overs
3 Pull Ups
Weight: 165/115
Height: 24/20
20 Rounds
1 Clean
2 Box Step Ups
6 Ring Rows
Weight: 115/75
Height: 20″
WOD GUIDANCE & GOALS
Fast and Furious! We all love a workout with a short rep scheme. Set a quick/aggressive pace from the start and maintain. Keep transitions fast, and go unbroken every round. Target 12 minutes
Courtesy of NCFit
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HOME WOD
40 Rounds
1 Squat
2 Push Ups
3 Sit Ups
ENDURANCE
20 Rounds
:30 sprint, 1 min jog
14:41 95# KPU
15:38, 65#, box step overs, BPUs ( pur/blk)
17:48 70# BPUs (grn)
14;20 145# rest mcx
11:58 (165#)
16:38 — 135# thru 10 rounds, 115# after that (form broke down). kpu, 20-inch jumps
15:51 135#
11:27 mcx
15:15 205# / first time trying butterfly pull ups in a workout. Missed a few and had to redo, so still have some work to do – but yay!
YES!! Way to work on those butterflies!
9:36 MCx
😳
16:06 135#
15:07
MCx for 6 rounds
135# for 14 rounds
12:41 MCx
17:09- 135# & Strict pull ups
13:39 90# kpu box jumps
12:23 105/RR