22-23JAN19: Design A WOD Winners!

ZERO PERIOD:

“Around & Back Again” by Breanna M.

AMRAP 10 (2 heats):
-150 m run
-3 Battle Ropes (Double Whip)
-30 Single-Unders
-10 Slam Balls


PERIOD 2:

‘The Championship Battle’ by Emily D.

 

AMRAP 20*:
– 10 Squats
-9 Slam Balls
– 8 Abmat sit ups
– 7 Burpees
– 6 Battle Ropes (Double Whip)
-100m Run
 


PERIOD 4:

“Body On Fire” by Christian H.

AMRAP 12 (2 Heats):

-100 meter run
-8 burpees
-5 Hg knee raises

-150 meter row

 

PERIOD 1:

“World War II” by Jazlene R.

 

AMRAP 20:*
-5 Burpees
-15 Jumping Pull-Ups
-10 Box Jumps
-100m Run
-10 Med-Ball Leg Kicks ( ea )
-15 Slam Balls

*Complete exercises in any order each round

 

PERIOD 3:
“Lub-Dub-Lub-Dub” by Nandini C.
Partner WOD (Alt. Rds) – AMRAP 20:
-100m Run
-30 Single-Unders
-10 Wall Balls
-5 HR Push-Ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s