11/9/2018

11/8/2018
November 7, 2018
11/10/2018
November 9, 2018

W.U. 5 Min Individual

Group W.U.  activity and explanation

W.O.D 4 Rounds for time in any order

  • 5 x Rope Climbs
  • 25 x Calories on AB
  • 50 x DU’s
  • 10 x Stones over shoulder @ 150/100 or 5 @ 200/150
  • Run 400M
  • 15 x Hollow Ring Rows

 

Scaling:

  • Rope Climbs =  10 x Floor to standing
  • Cals N/A
  • DU’s= 25 or 200 singles
  • Stones = Deadlifts 15 @ 155/105 or 95/65
  • Run = 500M Row
  • Ring Rows N/A