WOD

“Would’ve, Should’ve, Could’ve”

METCON

70 KB Swings
10 Burpees
200 Meter Run
60 Sit Ups
10 Burpees
200 Meter Run
50 Lunges
10 Burpees
200 Meter Run
40 Push Ups
10 Burpees
200 Meter Run
30 Ring Rows
10 Burpees
200 Meter Run

Weight: 53/35

MASTERS

70 KB Swings
10 Burpees
200 Meter Run
60 Sit Ups
10 Burpees
200 Meter Run
50 Lunges
10 Burpees
200 Meter Run
40 Knee Push Ups
10 Burpees
200 Meter Run
30 Ring Rows
10 Burpees
200 Meter Run

Weight: 35/26

MOVE

60 KB Swings
10 Burpees
100 Meter Run
50 Sit Ups
10 Burpees
100 Meter Run
40 Lunges
10 Burpees
100 Meter Run
30 Push Ups
10 Burpees
100 Meter Run
20 Ring Rows
10 Burpees
100 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Time to Grind! Choose a weight for the swings that you hold onto for at least 20 reps before having to take a break. Try to do the 70 swings in a set of 30, 20 and 20 reps. Then do ten burpees (catch your breath here) and run 200 meters. You’ll do the burpees and run after every new movement. Keep a continuous and consecutive pace on the sit ups and lunges, then chip away at the push ups and ring rows in sets of 5-10 reps. Target 25 minutes.

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