Wednesday November 8, 2017

Warm Up

500m Row

2 Rounds

10 Wall Squats

10 Calf Raises each side

10 Walking lunges

Then

Crossover with light DBs

 

WOD

Teams of 3

25 Min AMRAP

10 Front Rack Reverse Lunge 75/55

10 Shoulder to Overhead 75/55

20 Lateral jumps over the bar

200m Row

  • Relay Style. Athlete #2 can start once Athlete 1 starts the row
  • Rounds are counted  after 3rd Athlete finishes.

14 thoughts on “Wednesday November 8, 2017”

  1. Completed in hotel gym
    Was able to do everything at RX only sub was 10 burpees for the row.. (wish I could of rowed)..

    8 full rounds rested 1 min between rounds.

    #darklifters

  2. 7 rnds – Lone (screaming) Eagle, subs were tough for knee after 1st rnd adjusted 10 to 6-75# snatches (for lunges) & 6 Burps lateral over bar (for 20 jumps) then 1 min rest after row. Sweat fest.

  3. Team Val – modified to:
    10 hip extensions
    10 strict press 42#
    1-minute planks
    200 meter row

    4 rounds in 20:00

    Great job noon class with a strong finish!

  4. Due to teams of 2, we modified time on this. As soon as athlete #2 was done on the row both rested for 30 sec before athlete #1 started again.

    Team Jeff rx / Josh
    6 + 290 (18m row)

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