Bring long socks and/or pants!!! Straight up grinder today guys... come get some "cardio". :-)
As Many Rounds As Possible in 30 Minutes:
10 Calories on Rower/Bike
5 Med Ball Slams (35 - 50/25 - 30)
10 Burpees
1 Rope Climb
*We will start everyone at the same time, but you may get started at a different movement depending on class size. If you can't perform Rope Climbs, you may sub pulling yourself from a seated position to standing, but you must do 2 of these each round if you substitute. Grab a piece of chalk to track your rounds, and get ready to sweat...
9 comments:
10 rounds + 1 med ball slam (50#)
Bat MU 4-5 reps & Pistol skills beforehand
High hang squat snatch - Heavy single for the day - 205.. 215 almost
Ft squat volume every minute
255, 265, 200, 275, 280, 280
Class wod... 30 mins sucks ;)
- 16 rds + 8 Burpees... May have started a little too fast... Did the first 10 rds in about 16 mins... Opps :)
JVB
That's bar mus :)
11 +1 burpee
50# ball
10 rds + 1 burpee; 30# ball RX
10 rds plus 2 cal. 35# slam ball
9 Rounds plus 10 cal. - 25# ball
-Katherine
7 rounds + 10 cal (25-30# ball)
9 rounds + 10 burpees
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