WOD w/ Owen Conditioning: Tabata 20 Secs Hard/10 secs Rest 8 Rounds Each Movement score total reps HP Snatch (75/55) Weighted Speed skaters Wall Balls Row Dball Slams (25.16) Total: average per round 8 HP snatch (75#) 16 speed skates 10 wall balls 5.5 cal row 7 dball slams (20)
Rest
WOD “GrAnnie” 50 – 40 – 30 – 20 – 10 Double unders and Sit-ups 6 clean and jerks between each round for a total of 30 (135) Time: 19:16 Rx (only 6 seconds slower than previous)
Rest
Rest
WOD Conditioning: 30-20-10-20-30 DB Thrusters (20/30) 6-5-4-5-6 Bar Muscle Ups Time: 19:40 (30#, double # of pull-ups)
2.11 mile walk Time: 39:03 (18:30 average pace per mile, 270 calories, 92 bpm)
WOD Conditioning: 8 Rounds 5 Clean & Jerks (135/95) 7 Box Jumps (24/20”) 100 M sprint Time: 20:37 (115#)
2.4 mile walk Time: 46:14 (19:15 average pace per mile, 295 calories, 94 bpm)
Warm up Washed cars WOD 1 km run (took me 6:00 minutes) 25 burpees 50 lunges 1000m row 30 hr push-ups 50 wall balls (20#) Time: 23:40