Start Your Engine

Coach Sarah

Warm-up
In 4 minutes complete:
300m Run
10/8 Cal Bike or 12/10 Ski
AMRAP Jump Rope

Accessory
3 x 10
Banded Double External Rotation
Bent Over 90/90 External Rotation

WOD (40 min cap)
4 Rounds
20/15 Cal Bike
30 Push-ups
400m Run
15 Chest to Bar Pull-ups
60 Double Unders
Rest 2 Minutes

Level 2 – 15-20-30-40
Level 1- 10-15-20-25
ADV – Wear a vest (20/10)

Extra Work
Manmakers
8-7-6-5-4
Climb in Weight
*Complete a 100ft double OH KB Carry between sets (1.5,1)

7 Comments

  • Trevor

    05/09/2018 @ 12:09 am

    31:00 Rx

  • Dan Palermo

    05/09/2018 @ 12:08 am

    30:41 RX

  • Brian Campbell

    05/08/2018 @ 9:17 pm

    25:47 Rx

  • Sean Flannery

    05/08/2018 @ 4:46 pm

    WOD: 37:07 Rx
    Extra: 33-55# db’s, 1.5p kb’s

  • Mooch

    05/08/2018 @ 2:37 pm

    In case JB missed my reply from yesterday.

    05/08/2018 at 2:35 pm
    JB, I think you are confusing complaining with blatant honesty. Calling you out on your lack of “progress” and “uncoachableness” is just the truth.

    I am short and fat, you are tall and regressing. Both fair points.

  • Crowley

    05/08/2018 @ 2:15 pm

    wod: 36:05 rx

  • Ben

    05/08/2018 @ 1:04 pm

    WOD: 35:20 Adv.
    Monday Extra Work: up to 155# / 10-25′ per round on HS walk

Comments are closed.

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