 To WOD or not to WOD? That's not a question! WOD ON! :)
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 Here we go.......what will it be????
Don't worry....Your legs get a break  Again, this week we are doing mystery WOD's. While it is fun to mentally prepare and strategize for a WOD before hand, life often comes at us with no warning. Get ready for another awesome workout!  This week we are doing a whole week of mystery WOD's. While it is fun to mentally prepare and strategize for a WOD before hand, life often comes at us with no warning.
3,2,1..... GO!  10:00 E2MOM
2x Weighted Pull Ups 20:00 AMRAP 5-HSPU’s 10 – L Pull Ups 15 - OH DB Lunges (40/20)  2k Med ball run for time
Then: 10:00 AMRAP 10 Ring Rows 10 Push Ups 10 Toes to Bar 100m Plate run (45/25)  "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight  Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target. (Reps) KB Swing 55/35 (Reps) Box Jump 24/20 box (Reps) Push-press 75/45 pounds (Reps) Row (Calories) There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.  10:00 EMOM
3x OH Squat Then: 12:00 min AMRAP 9 – Pull Ups 12 - Burpees 15 - OH Squat (95/65)  Rankel
Complete as many rounds as possible in 20 minutes of: 6 - Deadlifts (225/155) 7 - Burpee pull-ups 10 - Kettlebell swings (75/55) Run 200 meters |
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