Workout of the Day

 

4 Nov

WORKOUT OF THE DAY

WOD

5th ANNUAL BALLZ N CHAINZ

Saturday December 15th 9-1

Girls VS Guys

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https://www.wodrocket.com/index.php?option=com_hikashop&ctrl=product&task=show&cid=85907&source=event_details_categories

CHRISTMAS PARTY 7

WOD 1

For Time:

60/45 Cal Bike    P.2 DB Hold

50 DB Thrusters  45/25

40 C2B (guys) Pull Ups (Girls)   P.2 DB Hold

NOTE-If the DBs Touch the ground at any time it’s a 5 syncro burpee penalty. Must be in a farmer carry hold for reps to count.

(10min Cap)

WOD 2

For Time:

2 Alternating Rounds

9 D Ball OTS  133/88

50ft D Ball Carry (on belly)

15 Toes 2 Bar

9 D Ball OTS

50ft Carry

200ft Liner (hand must touch line)

Then

2 Alternating Rounds

21 KB DL  106/70

50ft Farmer Carry

15 Toes 2 Bar

9 KB DL

50ft Carry

200ft Liner

(12min Cap)

WOD 3

For Time:

40/30 Cal Rower (at the same time)

30 Syncro Lateral Burpees Over The Rower

20 Syncro Power Cleans   135/85

10 Rope Climbs 15/13

22/14lb Weight Vest

(10min Cap)

 

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