Monday, October 23, 2017

Posted by on Oct 22, 2017 in WOD | Comments Off on Monday, October 23, 2017

PreWOD – 3 Rounds

  • 3 Wall Walks
  • 5 Pull Ups
  • 10 Jumping Lunges

Strength – Tempo Back Squats 5x5x2

3s down, 3s up

WOD

“WARPATH”

For Time:

    • 800 Meter Run, 6 Rounds of “The Chief”
    • 400 Meter Run, 4 Rounds of “The Chief”
    • 200 Meter Run, 2 Rounds of “The Chief”

        1 Round of “The Chief”:

        • 3 Power Cleans
        • 6 Pushups
        • 9 Air Squats

        Rx – 135/95

        If we are not running today, complete calories on the rower.

          • Males – 60/40/20 Calories
          • Females – 45/30/15 Calories