WOD 10 Rounds: 3 “Ground to overhead” 135/95 10 Wallball Endurance WOD Choose one of the following: Run – pick a 3 mile course. Then run 30 seconds fast/90 seconds jog to complete the entire 3 miles. Count how many times it takes you to do that set. Bike – pick a 10 mile course ...…
WOD 400m Run 15 Pullups 9 Burpees 400m Run 12 Pullups 12 Burpees 400m Run 9 Pullups 15 Burpees Endurance WOD Off…
WOD Deadlift 1-1-1-1-1 3 Sets of Max Pullups, if you can do more than 10 unbroken, add weight. Endurance WOD Choose one of the following: Swim 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds Bike 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds Run 3 – 6 ...…
WOD 3 Rounds for time: 21 Box Jumps 21 Thrusters, 45lbs 21 Situps Endurance WOD Choose ONE of the following sports: Swim -1000m @ 85% of 800m TT Pace Bike:- 20M @ 85% of 12M TT Pace Run: 10k TT (That’s right, a 10k)…
Team WOD…
WOD 21-15-9 Right arm DB Snatch Pullups Left arm DB Snatch Pushups Endurance WOD Off…
WOD 5X400m Run, rest as needed between efforts. If the weather sucks, then it will be 500m Rows. Post fastest and slowest times to comments. Endurance WOD Swim – 500 meter TT or Row – 2000 meter TT…