WOD – June 10, 2013

Work Out of the Day

“Olympic Total”

1 rep max snatch

1 rep max clean and jerk


500m row for time

Score is total of 2 heaviest lifts.  Post loads and time to beyond the whiteboard.


Metcon Workout

tabata mashup

ball slams


800m run – in 4 minutes

tabata mashup 


air squats

Athletes alternate 2 movements tabata style for 16 intervals.  Immediately after the first 8 minutes they start the 800m run.  Exactly 4 minutes later the 2nd tabtata mashup starts.  If athletes run fast, they get more rest, and if they are slower than 4 minutes, they will miss some intervals.  Post total reps to beyond the whiteboard.

Leave a Reply

Your email address will not be published. Required fields are marked *