Todays Rundown – CompetitorWOD

Oct 9th, 2017

Category: Competitor

Todays Rundown – CompetitorWOD

Jen

Warm-up
With General class or Gymnastics Extra Work

Strength
Deadlift
3-3-3-3-3
– Between sets complete 10 hip extension or superman’s

WOD
At 0:00
40/30 Calorie Bike
30 Power Snatches (95,65)

At 6:00
50/40 Calorie Ski Erg
30 GHD Sit-ups or 50 w/ Abmat

At 12:00
400m Run
30 Box Jumps (30,24)

-Each part should be for time. The goal is to finish in under 5 minutes. Athletes can start at different stations

Extra Gymnastics
10 Minute AMRAP
1 Peg Board Ascent
50 ft Handstand Walk

Scale
10 minute AMRAP
1 Rope Climb
3 Wallclimbs
-or best effort handstand walk