WOD 10/02/2018

BURN CLASSES

7min Volume

200m/150m Row
5 Inch Worms
Empty Sled Push, 50′

A) 15min Clock

0:00-2:00
Row for Max Distance
2:00-4:00
Rest
4:00-6:00
Row Previous Distance For Time (2min Cap)
6:00-8:00
Rest
8:00-10:00
Row Calories From Max Distance (2min Cap)
10:00-12:00
Rest
12:00-15:00
Tabata
Rest 5min b/w A &B

B) 15min Clock

0:00-5:00
Build to the heaviest 50′ Sled Push Possible w/o stopping 5:00-7:00
Rest
7:00-10:00
Take 50% of Heavy Sled, do Max Distance
10:00-12:00
Rest
12:00-15:00
Take 30% of Heavy Sled, do Max Distance

 

CROSSFIT CLASSES

Warm Up
4 Rounds
15 Kettlebell Swings
12 “Wide Base” Goblet Squats
Strength
Hang Snatch (Below knee)
Every 2 min for 12 min
3 Reps @70%+
WOD
3 Rounds
20 Thrusters 75/55lbs
15 Bar Facing Burpees
10 HSPU
RX+: 30 Thrusters/ 20 BFB/ 10 SHSPU
Bonus
Ski 750m x 5
Rest 2:00

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