WOD Tuesday February 18th

Warm up: 400 meter run / 20 sit ups / 20 pushups

“The Test Version 2”:

Every 90 seconds 12 minutes ( 8 sets )

30 Seconds max calorie row

30 seconds max burpees over the rower

You must stop at the 60 second mark on each round. You cannot start the burpees before the 30 second mark on each round.

Results:

Row:

40 Calories or less – level 1

41 – 55 Calories – level 2

56 – 70 Calories – level 3

71 – 85 Calories – level 4

86+ Calories – level 5

( females subtract 10 cals per section)

Burpees:

Same Numbers as above for both sexes.

The score is the level from both sections combined.

* Level 10 is the best…

2. Every minute on the minute for 12 minutes:

odds: GHD situps x X

evens: KB swings x X

WOD Friday December 27th

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps

  1. Every 5 minutes for 5 sets:

5 Deadlifts

15 Calorie row

3 Deadlifts

15 Calorie row

1 Deadlift

* This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the second interval use 235, 245, 255, the third use 255, 265, 275 follow this pattern for all 5 intervals. This is alot of deadlifts so be a little conservative on your starting weights.

2. For time:

40 Strict pullups

*begin every minute with 10 air squats