You guys put up some good scores for our rowling competition today...and yes it's going on the leaderboard!
Here are your Thursday WODs...
Thursday July 16, 2015 - Coach Reebs and Matt's 2 year anniversary <3 <3 <3
WARM UP: 3 minutes of jump rope
3 Wall Walks
10 Scapula Push-ups
20 Shoulder Taps
1 Superman complex (10 Superman, 20 alternating, 10 bends)
Max Wall Sit
10 Deficit HSPU (hands on 2 25# plates)
150m Slam Ball Run 30/50
15 Deficit HSPU
300m Suicide Slam Ball Run 30/50
20 Deficit HSPU
450m Suicide Slam Ball Run
**If Slam Balls are taken, you can substitute any other object such as a kettlebell, dumbbell, or SANDBAG! As long as the weight is the same or greater you can still have RX!
Endurance WOD (6am)
1000-800-600-400-200: Meters of Running
35-28-21-14-7 Calories Rowing
5-4-3-2-1 Lengths of Marching Lunges
Cash-out = 20 V-ups + 20 Orange Squeezers + 10 Juicers
Unloaded WOD (6:30pm)
Similar to regular WOD, except HSPU are going to be substituted with DOUBLE DOWN BURPEES and SB Runs subbed for Farmers Carrys. So…
10 Double Down Burpees
200m Farmer’s Carry 35/53 KB
15 Double Down Burpees
300m 2-arm Waitors Walk 18/26 KB
20 Double Down Burpees
400m Sand bag Run!