Wednesday, March 11, 2015

Some members of our OG crew: Sheila (from left), Andrea, Coach Jason, Lisa and Kiera.

031115 WOD

A. 1:00 ME at each station

– double-unders

– slam balls

– row for calories

– front plank

– windshield wipers

B. Single arm dumbbell press

4 x 8-10 reps, resting 2-3 minutes between each set

C. In 3:00

Buy in:

Run 200 meters

5 strict pull-ups

7 power cleans (115/75)

ME Russian KBs (53/35)

Four rounds total, resting 1:30 b/w each. Score is total reps of kettlebell swings.

>> On-Ramp

In 3:00

Buy-in:

Run 100 meters

5 ring rows

7 hang power cleans

ME Russian KBs

Four rounds total, resting 1:30 b/w each. Score is total reps of kettlebell swings.