11
Nov
WOW 4 BC WOD Day
Saturday morning will be an event for EVERYONE! We are looking forward to a fun game day:) We will have our two competitive teams go and then other athletes work while they rest.
Workout of the Day
4 Minutes to find a Max Hang Clean
Then AMRAP 2 Max Effort Double Unders/Single Unders
REST
AMRAP 5
Weight for bar movements 95/65/45 lbs
Simultaneous Row for Cals (from the beginning)
One athlete rows while the other does the movements, check switch out when needed
REST
AMRAP 6
Fran ladder ( Thrusters and pull-ups, scaled -thrusters and ring/bar rows)
Weight for thrusters 95/65/45 lbs
3-6-9-12…. and on it goes! One partner working at a time, switch when needed
One athlete rows while the other does the movements, check switch out when needed
REST
AMRAP 6
Fran ladder ( Thrusters and pull-ups, scaled -thrusters and ring/bar rows)
Weight for thrusters 95/65/45 lbs
3-6-9-12…. and on it goes! One partner working at a time, switch when needed