Play Day

 In WOD

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WOD 8/8/13

 

In Any Order, Break Up sets and move from movement to movement as needed

 

3 x 200m Row Sprints – Rest 2 minutes between efforts

 

3 Sets: 30 seconds max plyo push-ups (One hand on bumper, one hand off, jumping from side to side after each push-up)

 

5 Sets: 3 Tall Box Jumps

 

3 Sets: 20 Second Hand Stand hold – Rest as needed between sets

 

3 Sets: 15 KB Swings – Rest as needed between sets

 

For Time:

5-4-3-2-1

2For1 Wall Ball (20/14)

Burpees

Thrusters (95/65)

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Showing 5 comments
  • Sean M
    Reply

    4:33 wod

    70 lbs KB

    This was fun

  • Jeremy Johnstone
    Reply

    dropped in to mid county for lunch.

    that was a fun workout. lots of variation.

    2:42 rx on the wod

  • Jordon
    Reply

    4:39 WOD

  • JJ
    Reply

    Rows :41 :40 :39. Progressively got higher on the damper
    Plyo 7,6,6
    Box jumps 30″ 34″ 38″ 40″ 42″
    :20 handstand hold
    No kbs

    Last was the wod. I was a bit more tired than expected 3:59rx

  • Neal
    Reply

    Rows were 35-36 seconds
    Pushups were 20-23-17
    Box Jumps 38-42-44-48-48
    KB 70-90-90

    3:57 @ 135# for the conditioning

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