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WOD

WOD

By Coach Lunney | In WOD's | on February 7, 2018
COMPETITOR

25 Double-unders
25 DB Weighted Sit-ups (35/25 lb.)
AMRAP 8 min.

Rest 1 min.

25 Box Jumps (24/20 in.)
25 Sit-ups
AMRAP 8 min.

RXD

25 Double-unders
25 DB Weighted Sit-ups (25/15 lb.)
AMRAP 8 min.

Rest 1 min.

25 Box Jumps (24/20 in.)
25 Sit-ups
AMRAP 8 min.

FITNESS

25 Fast Feet or Plate Jumps
25 Sit-ups
AMRAP 8 min.

Rest 1 min.
2 rounds

 

COMPETITOR

To be done 60 minutes before class

Overhead Squat
2-2-2
– Use the heaviest weight possible on each set. Pause at the bottom for 2 seconds on each rep.

“Heavy Nancy”
5 rounds for time:
400m Run
15 Overhead squats (155/115)

– Goal is hit the squats in nor more than 2-3 sets each round. Each round, or if you break a set, challenge yourself to squat snatch that first rep.

Do the gym programming (RX’d or competitor) for the day.

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