 | WOD Blog |  |
Thu, Jan 23 |
| Again with The Sled Pull - CF | Nasty As the Day | |
Again with The Sled Pull - CF
Time
5 Stations for 4 Mins. Each (20 mins.)
--Russian Kettlebell Swings (53/70)
--50M Sled Pull (1/2 Body Weight)
--Calorie Row or Bike
--Slam Ball over the shoulder (30/50)
--50M Slam Ball Run (30/50)
A: Bear Crawl instead of Sled, pick load for SB & KB
C: Pick Load
D: As Written
Accumulate reps. Keep a running total.
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| Laura K | 194 | 35KB/25SB/Bike | | Scott W | 213 REPS | C 40KB 30SB | | Edward | 222 reps | 72kb/50SB/ROW |
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Nasty As the Day
Rounds
AMRAP in 35mins, FINISH ROUND OR OH Carry, *OH Carry = 1 Rep
OH Plate Carry (arms locked out OH w/ a plate)
RKBS
Mountain Climber Cross-overs (knee to opposite elbow, SETS)
Ice Skaters (SETS)
A: 50m, choose weight, 6 reps, 20mins
B: 100m, choose weight, 10 reps, 25mins
C: 250m, choose weight, 30-20-15, 35mins
D: 250m, 25/45# plate, 53/70 RKBS, Jumping Lunges (A.K.A. Nastys), 30-20-15
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