Gas tank WOD!
Steady pace and just keep moving!!
WORKOUT:
1000m Row (Damper On 10)
50 Burpees (Every Burpee finishes with a jump onto a 45# bumper)
Accumulate 25 TOTAL seconds in a Hanging L Sit Position (Straight leg = Rx'd, Bent Leg = Scaled)
50 Double Unders (100 singles)(Every miss results in a 5 Air Squat JUMP penalty)
100 Med Ball Slams (14#/20#)
(18 minutes)
We will run heats of SEVEN every 5 minutes so we give each group plenty of space and time to keep ahead of the subsequent heats...
The L Sit will be performed hanging from a pull up bar & you can only count seconds if your feet (straight legged) OR your knees (bent legged) are CLEARLY above the crease in your hip...
Make sure to completely extend the med ball overhead on the slams and don't forget the penalty on the jump rope... Try to go UNBROKEN!!
POST YOUR TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
10 comments:
Missed the cutoff by 13 med ball slams :( (rx)
BUT I got all 50 DUs unbroken. That's a PR. :)
13:26 rx
96 slams
Last out on DUs
13:38 rx
17:51 (bent legs)
Jill
17:38 SU, Bent knees
14:53 singles on the jump rope
dave
72 slams, bent leg hang
I. AM. SO. SLOW. AT. BURPEES.
13:51 Rxd
Roger said DNF
30 slams short
burpee killers
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