 | WOD Blog |  |
Fri, Jan 22 |
 | Happy Birthday: Shelbi & Ryan H & Megan F |
| BC ANTICIPATION | Nate Loves Wall Balls | BONUS CHALLENGE 2 | |
BC ANTICIPATION
Time
3 Rounds:
75 Jump Ropes
10 Dumbbell Burpee Deadlifts
---Directly into…
3 Rounds:
21 Cals. Bike or Row
21 DB Thruster
Buy Out- 100 Sit Ups
SCORE IS TOTAL TIME!!
A pick DB weight
B 10/20 DB
C 15/25 DB
D RX, DU’s, 20/35 DB
| 100% |  | |  | 0% |
| Joann | 27:47- 2 rounds | 15# & 12# db, singles |
|
Nate Loves Wall Balls
Time
Warm Up: 5 Min AMRAP
:30 Handstand Hold
10 Ring Rows
:30 Wal Sit
10 Walking Lunges
Strength: Front Squats
4-4-3-3-2
WOD: Nate Loves Wall Balls
In Teams of 2
Partner A does
2 Bar Muscle Ups (scaled: 4 C2B or Pullups)
4 HSPU (2 wall walks)
8 KB Swings (53/35)
Partner B does Wall Balls
(20/14)
Switch after each round
****SCORE IS TIME WHEN 200 WALL BALLS IS COMPLETE****
| 0% | | | | 0% |
| Jason G | 10:51 Rx | RX with Warren | | Lane | 25.30 | 7 | | Geoff | 8:54 C2B | SWOD 255 | | Cecily | 8:56 | CTB, HSPU | | James F | 12:22 c2b | Swod 315 |
|
BONUS CHALLENGE 2
Time
Bonus Challenge #2
Needs to be completed on Friday
EARN 2 PTS
Run 2 Miles, NO ROWING OR BIKING unless you have an injury.
For Beginners RUN or WALK 1 MILE
| 0% | | | | 0% |
| Cecily | No idea | Watch died | | James F | Hahahahahaha | Rx |
|
| | |
Log in to post a comment...
