WOD
Tuesday 03.04.2020
POSTED ON March 3, 2020
Tuesday | 03.04.2020
Warm Up: Have them play “rowling”
As partners try to row to 100m for every meter over or under 100m x2 burpees.
So 102m = 4 burpees
Perform 6-10 rounds of this warm up.
Aerobic WOD: Teams of 2 40min AMRAP
200m medball run relay (While this is happening 1 partner has to be in a plank)
1000m row in 250m
50 synchro sit ups
100 dumbbell snatches in sets of 10
300 jump rope in sets of 50
RX: Medball 20/14; Dumbbell Snatch 50/35; Double Unders
Intermediate: Medball 20/14; Dumbbell Snatch 35/20; Double Unders
Beginner: Medball 14/10; Dumbbell Snatch 35/20; Single Unders
WOD 2:
10 side dumbbell lateral raise
5/5 single leg glute bridge
10 reverse v-ups (use the rower)
3 rounds
