WOD 8/9
All Levels
A.
EMOM 16:00
3-5 Russian KB Swings
3-5 Ring Rows
B.
3 Rounds
10 Wall Balls @ 20 lb, 14 lbs
10 Burpees
10 DB Step-ups/leg @ 35 lb, 20 lbs
10 Box Jumps
10 SA DB Push Press/Arm @ 35 lb, 20 lb
2:00 Active Recovery Jump Rope Skills
*Total time recorded
*Time cap 30:00
*Move steadly through the exerercise, recovery
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” – Winston Churchill
[youtube]http://youtu.be/qmMbm78sEB4[/youtube]| All Levels | |
| Jillian | 13:50 |
| Sam | 15:08 |
| Ian | 12:30 |
| MegO | 13:44 |
| Carlos | 14:55 |
| Maureen | 15:11 |
| Maryhelen | 14:45 |
| Lee | 15:47 |
| Matt | 13:02 |
| Jose | 17:50 |
| Red | 16:44 |
| Silas | 16:34 |
| Sarah | 16:31 |
| Jeff | 15:37 rx |
| Kara | 13:24 |
| Nelly | 16:05 |
| Josie | 17:47 |
| LuLu | 17:14 |
| Stefani | 17:24 |
| Mer | 16:59 |
| All Levels – Noon | |
| Jackie | 18:41 |
| Everett | 15:30 |
| Allyson | 18:35 |
| Sean | 16:17 |
| Avtar | 18:34 |
| Chet | 20:21 |
| Gil | 19:00 |
| Tineke | 16:20 |