Missy hitting a vacation wod
THE END 1, 2 and 3 End 1: 3 minutes as far as you can End 2: 6 minutes as far as you can End 3: All the way through for time or 15 min cap For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24" box 20 Sumo-deadlit high-pull, 108 pound kettlebell (men 95 women 65) 30 Burpees 20 Shoulder to overhead, 135 pounds (women 95) Sled pull (substitute put a 45-25lb plate on black mats and push/slide across set # of times)
post weights and time to comments
THE END 1, 2 and 3 End 1: 3 minutes as far as you can End 2: 6 minutes as far as you can End 3: All the way through for time or 15 min cap For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24" box 20 Sumo-deadlit high-pull, 108 pound kettlebell (men 95 women 65) 30 Burpees 20 Shoulder to overhead, 135 pounds (women 95) Sled pull (substitute put a 45-25lb plate on black mats and push/slide across set # of times)
post weights and time to comments
Endurance WOD
Partner Murph
Teams of 2
For Time:
400m Run
100 Pull-Ups
400m Run
200 Push Ups
400m Run
300 Air Squats
400m Run
* Runs must be together with each runner holding a 10# plate.
* One person works at a time, break up reps between you and your partner any way you’d like, but must do all of the reps/movements in order.
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