WOD
“Thx Linchpin”
5 Rounds
15 Wall Balls
15/12 Cal Row
15 Wall Balls
15/12 Cal Row
Rest 5 Minutes
50 Thrusters
50/35 Cal Row
50 Thrusters
50/35 Cal Row
Weight: 20/14, 45/35
5 Rounds
15 Wall Balls
12/9 Cal Row
15 Wall Balls
12/9 Cal Row
Rest 5 Minutes
50 Thrusters
35/25 Cal Row
50 Thrusters
35/25 Cal Row
Weight: 14/10, 35/25
5 Rounds
10 Wall Balls
9/6 Cal Row
10 Wall Balls
9/6 Cal Row
Rest 5 Minutes
35 Thrusters
30/20 Cal Row
35 Thrusters
30/20 Cal Row
Weight: 10/6, 25/15
WOD GUIDANCE & GOALS
Two for one! Complete every round of wall balls unbroken (:30-:45) then complete the calorie row in :60 or less. The first couplet will take 6-8 minutes. Hold onto the wall balls, and push your pace on the row since there is a HUGE rest between workouts! For the second workout, use a VERY light weight for the thrusters. Try to do the thrusters in sets of 20/15/15, or 30/20. Then, settle into a moderate pace on the rower, pushing the last ten calories. Target 7 minutes. Record both of your times.
Post Two Times to Comments.
8:18 10×10#; 12 cal
4:50 15#; 35 cal
8:07/4:11 MCx
9:02, 6:58 MAX to BB
Around 8:30/7:50. Mcx
8:33 MCx / 3:45 (25 Air Squats, 25 Cal Row)
9:19 / 6:16 MCx
8:10
12 WB (12#)/12 cal row
6:07
50 thrusters (35#)/40 cal row
8:41/5:18 mcx
10:12 MAx
8:00 35#, 50 cal