Monday, 08 January 2018

Congrats to “The Troop” for winning 3rd Place in their bracket at the KO in the OK! Fun times with fun people!

 

Conditioning:

“This is a lot”

2-minutes of:

Max Calories Biked

 

…rest 3:00, then…

15 Wall-Ball Shots (20/14) @ (10/9′)

10 Overhead Lunges (20/14)

25 Wall-Ball Shots

10 Overhead Lunges

15 Wall-Ball Shots

10 Overhead Lunges

 

…rest 3:00, then…

2 rounds of:

5 Ground-2-Overhead (135/93)

10 Burpees-Over-Bar

10 Dumbbell Goblet Squats (50/35)

50 Double Unders

 

…rest 3:00, then…

3-minutes of:

Max Calories Rowed

 

For time and total calories

Flexibility/Mobility:

Quad smash – 1:30/leg

Overhead Distraction w/ External Rotation – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time, calories, and experiences to comments

Comments

  1. 28-44 cal

    28:50

  2. White Ape says:

    Toasty wod! Legs smoked!
    48 cal bike
    62 cal row
    110 total cal

    21:56 Rx total time

  3. 27:56 scaled with 115#, 31 cal biked, 37 cal rowed

  4. darrenandtara says:

    T.
    27 cal bike
    45 cal row
    24:55 Rx

  5. Bike 27
    Row 43
    22:31Rx TOTAL time

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