Tuesday, November 17, 2015


We have posted this video before, but it's worth watching again since it is no negativity November!

Med Ball Clean Warm Up
5 Deadlift
5 Deadlift shrug
5 Front squat
5 Pull under
5 Full med ball clean

WOD
For time:
500m row
75 Wall Ball Shots
60 MB push press
45 MB Cleans
30 MB sit-ups
15 Weighted Pull-ups ( MB between Knees)
400m run


RX L2+ L2L1
For time:
500m row
75 Wall Ball Shots 20/14
60 MB push press
45 MB Cleans
30 MB sit-ups
15 Pull-ups (MB btwn Knees)
400m run
For time:
500m row
75 Wall Ball Shots 20/14
60 MB push press
45 MB Cleans
30 MB sit-ups
15 Pull-ups
400m run
 
For time:
500m row
75 Wall Ball Shots 14/8
60 MB push press
45 MB Cleans
30 MB sit-ups
15 Pull ups or ring rows
400m run
For time:
500m row
50 Wall Ball Shots 8/6
40 MB push press
30 MB Cleans
20 MB sit-ups
15 Ring Rows
200m run
 






8 comments:

  1. Wow...what a workout!!

    L2 Mod WOD
    20:23

    ReplyDelete
  2. 9 rounds of 1K row & 10 hanging muscle snatches @ 45#. The end of the challenge is near!

    ReplyDelete
  3. I finished - that's a success in itself
    18:54 L2+

    ReplyDelete
  4. 19:58 RX'd up until the run . Forgot my shoes so I had to row.

    Also finish the row challenge with 75,064. Then I added additional 2200 with the warm-up and the wod meters. Why not go for 100 K ?

    ReplyDelete
  5. I saw some pretty fast times today! Great job coaching the 7:30pm class Jose!!!

    ReplyDelete