4K run
PVC Complex
- shoulder pass thrus, x10
- overhead squats, x10
- press, x10
5-4-3-2-1 of the following:
- jumping pull ups
- air squats
- push ups
abmat sit ups, x25
Workout:
'Fight Gone Bad' concept. 3 five minute rounds with each round consisting of 5 exercises performed 1 minute in succession. There is 1 minute rest in between rounds. Post total reps for score (calories burned for the rower).
- jumping pull ups
- burpee box jumps
- push press, 75#
- rower
- thrusters, 75#
Scale as needed.
Log on and post your total reps for score.
ReplyDeleteRuss - 226
Among the weather remnants of Gustav, I did Monday's WOD today, Tuesday, with some modifications...the 4K was fun - running in 15-20 mph wind actually helped work on my POSE technique (thanks Whit, you rock :D ).
ReplyDeletePush press = 50# bag of horse feed
Rower = dbl unders
thrusters = squat with 50# bag horse feed
2 min rest between rounds (so not exactly the Rx WOD)
= 315
OTH/OTS
fantabulous improvisation in austere environment, christina! there are no excuses...EVER
ReplyDeleteOTHOTS