Monday, December 3, 2018

December 2nd, 2018
by:

Strength / Skillwork

WOD today involves a lot of strength 

FrancesS2O

WOD

Interval Weight Training (IWT) for 5 Rounds

6 Shoulder to Overhead (from a Rack, work in as needed)
2:00 of: Shuttle Run/Row/Bike/Jump Rope/Burpees
REST 2:00
Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx: The 3 sets that you count as your best must be unbroken. No re-racking. No drops.

Go in any order you desire through the “cardio” movements, doing each one only 1x.
Scoring:
1 shuttle run (beam to beam) = 2 reps
10 Singles or 2 D/U = 1 rep
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 2 reps
DO ALL THE MATH AT THE END! Just write numbers as you go.

Elements

4 Rounds of:

10 Burpees
10 DB Push-press, 20s/15s
Row 400m