WOD Jue 21, 2013

Workout of the Day

Team WOD

25 min amrap:

– 10 T2B

8 clapping pushups

6 SDHP 115/85

– 200 m kb carry 53/35

* 1 partner completes rounds while other runs 200m with KB. They switch places when runner returns. Score is number of rounds completed.

* If there is an odd man out in class. Trainer will choose the best team for that athlete to mirror based on their fitness level. That athletes score will be based on how many rounds they complete when its their chance to complete rounds. But they must stop accumulating rounds and  start running with kb when the team the are mirroring switches places.

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Metcon

Team WOD

25 min amrap:

– 6 slamballs 30/20

12 situps 30/20

6 front squats 30/20

– 200m weighted run, 25lb/ 15lb

* 1 partner completes rounds while other runs 200m with plate. They switch places when runner returns. Score is number of rounds completed.

* If there is an odd man out in class. Trainer will choose the best team for that athlete to mirror based on their fitness level. That athletes score will be based on how many rounds they complete when its their chance to complete rounds. But they must stop accumulating rounds and run with plate when the team the are mirroring switches places.

 

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