01/15/11 WOD

WOD

In Teams of 4 you will complete;

30 Burpee Wall Balls

then,

1. Row 300 Meters

2.  30 Pull-ups

3.  30 Games Standard Push-ups

4.  30 Pistols

then,

30 Dead lifts- 225m/135w

 

1.   The burpee wall balls are performed 2 people at a time.  When all 4 have finished, you will move together as a team to the next exercises.

2.  The middle four drills are then performed together.  All 4 members start at different stations at the same time.  They will rotate in order, once all 4 people have completed the rowing and the reps.  Once that is completed each team will have to complete with one bar 30 dead lifts.  There will be a 20 minute cut-off.

 

CF ENDURANCE

WOD

1:00 Sprint/1:00 rest

1:00 Sprint/ :50 rest

1:00 Sprint/ :40 rest

1:00 Sprint/ :30 rest

1:00 Sprint/ :20 rest

1:00 Sprint/ :10 rest

1:00 Sprint :20 rest

1:00 Sprint/ :30 rest

1:00 Sprint/ :40 rest

1:00 Sprint/ :50 rest

1:00 Sprint/ 1:00 rest

 

 01/14/11 WOD Results

 

Posted on: January 15, 2011admin

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