Wednesday, May 15th WOD

Rx WOD:  “Waterlogged”

For Time:

-1,000 Meter Row

Directly into:

-30 DB Snatches, 15 Burpee Box Jump Overs

-20 DB Snatches, 10 Burpee Box Jump Overs

-10 DB Snatches, 5 Burpee Box Jump Overs

DB 50/35 lbs, alternating (from floor)

BJ 24/20”


Int WOD:  “Waterlogged”

For Time:

-1,000 Meter Row

Directly into:

-30 DB Snatches, 15 Burpee Box Jump Overs

-20 DB Snatches, 10 Burpee Box Jump Overs

-10 DB Snatches, 5 Burpee Box Jump Overs

DB 40/20 lbs, alternating (from floor)

BJ 24/20”


Nov WOD:  “Waterlogged”

For Time:

-500 Meter Row

Directly into:

-30 DB Snatches, 15 Burpee Box Step Overs

-20 DB Snatches, 10 Burpee Box Step Overs

-10 DB Snatches, 5 Burpee Box Step Overs

Discuss weight and height with Coach.


Post:  Skill work (Athlete choice)

-Pistols

-Ring dips


Nick ProhaskaComment