WOD
“Family Style”
AMRAP 15
1K Row
Then
2-4-6-8-10-12-14-16-18-20
DB Step Up, 20″
V-Ups
1K Row
Then
2-4-6-8-10-12-14-16-18-20
DB Step Up, 20″
V-Ups
Weight: 50/35
AMRAP 15
800 Meter Row
Then
2-4-6-8-10-12-14-16-18-20
DB Step Up, 20″
Tuck-Ups
Weight: 35/20
AMRAP 15
600 Meter Row
Then
2-4-6-8-10-12-14-16-18-20
DB Step Up, 20″
Sit Ups
Weight: 25/15
WOD GUIDANCE & GOALS
There’s a buy in! Begin the AMRAP with a 1000 meter row which will take no more than 4 minutes (scale to meet the designated time domain.) Then in the remaining time get as far as possible on the db step up (alternate legs) and v-up combination. If you finish the couplet, hop back onto the rower and push for extra meters! Record your row time AND total rounds of the couplet plus any extra reps.
Post Time + Reps to Comments.
HOME WOD
AMRAP 15
1K Run
Then
2-4-6-8-10-12-14-16-18-20
Step Up, 20″
V-Ups
ENDURANCE
Rest
3:51/18+3 MCx
3:35 / 16+28 MCx
700m 3:42, / through 14 + 26 reps, 15#, SUs
800 Meters 4:00, 18+14 8#
3:33 (800m), 18+18 (25#, tuckups)
3:38/18+4 MCx
4:28 1000m Completed 18, (25#/sit-ups)
At home…..
30 min hill walk on the mill
25# dbs step ups to Yeti cooler & v-ups (didn’t time it)
I’ll be back – I just prefer to de-bloat at home for the first few days of being back 😬
4:27/ 16+18 MCx
4:10 / 1 (0#) – nft
3:45 (1k) / 18+18 (35#)
3:28.5
18
1000 Meter Row 4:20
Then
rd 14 + 12
DB Step Up, 20″ 35#
Tuck-Ups
4:13/ 16+20 mcx
4:01 (1k row); 16+18 20# tuck