Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.  

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold


12/4/2019 - Wod 1

Score Type:: Total Time

FOR TIME
50/40 Cal Bike
50 Up-Downs

Go in heats if necessary.

Try not to sub out for the rower.

This workout should be a sprint. 
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12/4/2019 - WOD 2

Score Type:: Not Scored

IN TEAMS OF 2...

FOR TIME
400m KB Farmer Carry (70/53)|(53/35)


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Comments

Caroline Dibert

Caroline Dibert 1 week, 2 days ago / Reply

12/4/2019 - Wod 1: 7:03
Notes: Burpees

Rachael Sapina

Rachael Sapina 1 week, 2 days ago / Reply

12/4/2019 - WOD 2:
Notes: 26#kb, 25# db for fireman carry

Rachael Sapina

Rachael Sapina 1 week, 2 days ago / Reply

12/4/2019 - Wod 1: 9:40
Notes: burpees WOOT!

Rachael Sapina

Rachael Sapina 1 week, 2 days ago / Reply

Push Press: 85 lbs
Notes: 65#, 75#, 85#x6

Jeremy Shaw

Jeremy Shaw 1 week, 2 days ago / Reply

12/4/2019 - Wod 1: 7:20

Jeremy Shaw

Jeremy Shaw 1 week, 2 days ago / Reply

Push Press: 115 lbs

Colleen Carris

Colleen Carris 1 week, 2 days ago / Reply

12/4/2019 - WOD 2:
Notes: 3 rounds 35lb KB carry x 2 laps 26KB swings x 20 Hollow rocks x 20

Colleen Carris

Colleen Carris 1 week, 2 days ago / Reply

12/4/2019 - Wod 1: 5:55
Notes: 40 cal bike 25 deadlift @105 25 ball slams @ 20lbs

Kirk Southworth

Kirk Southworth 1 week, 2 days ago / Reply

Push Press: 145 lbs

Sarah Blanchard

Sarah Blanchard 1 week, 2 days ago / Reply

Push Press: 75 lbs

Miles Blanchard 1 week, 2 days ago / Reply

12/4/2019 - Wod 1: 8:17

Miles Blanchard 1 week, 2 days ago / Reply

Push Press: 75 lbs

kelley carver

kelley carver 1 week, 2 days ago / Reply

Push Press: 105 lbs

Lisa McClure

Lisa McClure 1 week, 2 days ago / Reply

Push Press: 95 lbs

Shannon Campbell 1 week, 3 days ago / Reply

Push Press: 55 lbs

Jannelle Campbell 1 week, 3 days ago / Reply

12/4/2019 - WOD 2:

Jannelle Campbell 1 week, 3 days ago / Reply

12/4/2019 - Wod 1: 5:59

Jannelle Campbell 1 week, 3 days ago / Reply

Push Press: 75 lbs

Jess Diehl 1 week, 3 days ago / Reply

12/4/2019 - WOD 2:
Notes: 53KB

Cadence Prisel

Cadence Prisel 1 week, 3 days ago / Reply

12/4/2019 - WOD 2:
Notes: 35 lbs kb

Cadence Prisel

Cadence Prisel 1 week, 3 days ago / Reply

12/4/2019 - Wod 1: 3:58

Cadence Prisel

Cadence Prisel 1 week, 3 days ago / Reply

Push Press: 75 lbs

Marisa Scheidegger

Marisa Scheidegger 1 week, 3 days ago / Reply

12/4/2019 - WOD 2:
Notes: 75lbs

Marisa Scheidegger

Marisa Scheidegger 1 week, 3 days ago / Reply

12/4/2019 - Wod 1: 5:27

Marisa Scheidegger

Marisa Scheidegger 1 week, 3 days ago / Reply

Push Press: 75 lbs

Jess Diehl 1 week, 3 days ago / Reply

12/4/2019 - Wod 1: 4:20

Jess Diehl 1 week, 3 days ago / Reply

Push Press: 135 lbs

Kris Nelson

Kris Nelson 1 week, 3 days ago / Reply

Push Press: 145 lbs
Notes: 4 x 3

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