Wednesday’s WOD 11/8/17

Wednesday’s WOD 11/8/17

30 Minute Class Workout
Metcon (Time)
Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Metcon (Time)
Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

Metcon (Time)
OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

1 Hour Class
Bench Press
In 15 minutes, complete as many reps as possible in 5 rounds.

Stop one rep short of failure in each set.

Men’s weight choices
135/185/225

Women’s weight choices
65/95/115

Metcon (Time)
Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Metcon (Time)
Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

Metcon (Time)
OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

2017-11-08