Saturday
25 min time cap (in teams of 2)
*runs are together, work split up
800 m
40 burpees
40 sit ups
400 m run
30 burpees
30 sit ups
200 m run
20 burpees
20 sit ups
100 m run
10 burpees
10 sit ups
Today's WOD
Wednesday, February 1st
Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy)
For the lunges, since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or higher (can go to KB if needed) Complete 12 reps with right arm, then second set will be with left arm, but if going truly heavy and it is necessary to switch at 6 reps, that is okay.
Conditioning: Fight Gone Bad Style – 3 Rounds, total of 14 minutes 1 Minute wall Balls 20/14 1 minute sumo deadlift high pulls 75/55 | 65/45 | 45/35 1 minute box jumps 24/20 | step ups | lower height 1 minute push press 75/55 | 65/45 | 45/35 1 minute rest
Posted in Workout of the Day
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