WODs for the Week of 12.8.19

POST Woddy’s got you down and out?

Maybe a little too much festive cheer at the 2019 Woddy’s? We know how to sweat it out. We are looking to blowing out the holiday cheer from the Woddy’s. Come join us this Monday.


WODS for the Week of 12.8.19


Monday Short Interval 12.9.19


CFE 3,2,1..........Go!

Thirty One Minute Clock:

0:00 – 3:00: 24/18 Calories Ski Erg

3:00 -6:00: 150 Double Unders (Scale with 200 singles)

6:00- 9:00: 30/20 Calories Assault Bike

9:00 – 12:00: 15 Devils Press 40/25

12:00 – 15:00:  300 meter run

15:00 – 17:00: 18/12 Calories Ski Erg

17:00 – 19:00: 100 Double Unders (Scale with 150 Singles)

19:00 – 21:00: 20/10 Calories Assault Bike

23:00 – 25:00: 10 Devils Press 40/25

25:00 – 26:00: 12/6 Calories Ski Erg

27:00 – 28:00: 50 Double Unders (Scale with 100 singles)

28:00 – 29:00:  10/5 Calories Assault Bike

29:00 – 30:00: 5 Devils Press 40/25

30:00 – 31:00: 100 meter run

You will score each run interval in Wodify.


Long Interval Thursday 12.12.19


cindi special

Fifteen Minute Clock:

5 Thrusters 95/65

5 Burpee Pull Ups

200 meter run = 2 reps

30 Double Unders

Rest Four Minutes.

Fifteen Minutes:

5 Power Cleans 95/65

5 Front Squats

5 Shoulder to Overhead

200 Meter Run= 2 reps

Total Score will be total amount of rounds and reps.

 

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