Skill:
10 Banded hip thrusts
10 Single-leg banded hip thrusts (each leg)
10 Banded fire hydrants (each leg)
1:00 Rest
2 Rounds for quality
Conditioning:
As many reps as possible in 3 minutes of…
30/24 Calories rowed
Max reps wall-ball shots in remaining time (25/16)@(10/9′)
For score
…Rest 3:00 then…
As many reps as possible in 3 minutes of…
30/24 Calories biked
Max reps alternating dumbbell hang clean and jerk in remaining time (50/35)
For score
…Rest 3:00 then…
As many reps as possible in 3 minutes of…
30/24 Calories skied
Max reps kettlebell swings in remaining time (70/53)
For score
…Rest 3:00 then…
As many reps as possible in 3 minutes of…
400m Run
Max reps GHD sit-ups in remaining time
For score
Post results and experiences to comments
74 Rx
24,15,22,13
20 8#
8 25#
20 30#
3 GHD
———-
51
37 WB
21 HCJ
20 KBS
17 GHD
95 Total Rx
Great WOD! Love the interval setup!
10 WB 16#
13 DB 30#
19 KB 30#
0 GHD
42 total
GHD 14
WB 12 20#
DB 9 40#
KB 9 55#
Started off on the bike and db cleans
DB 14 35#
KB 21 35#
GHD 7
WB 9 16#
51 total
Rowed 500m instead of 400m run