WOD

Thursday, 15 October

PXROX5

PX5-ROL (Team of 2)

1 - 1000 m Run 1000 m SkiErg or Row 2 - 1000 m Run 60 DB Goblet Squats 3 - 1000 m Run 10 Burpee Broad Jumps [Lap] 4 - 800 m Run 1000 m SkiErg / Row 5 - 800 m Run 200 m Farmer's Carry [KB 24/16 kg] 6 - 800 m Run 10 Walking Lunges [Sandbag] 7 - 800 m Run 100 Wall Balls | Pro 9/6 kg, Open 6/4 kg

Coach’s note: Wall balls: Pro 9/6 kg, Open 6/4 kg. Farmer's carry KB 24/16 kg.

Workout

For time Counts toward PXROX5 race

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From the gym

No photos yet. Snap the board or the crew after class.

CF-Style PX5 Express

PX5 BARPACE WOD (TEAM OF 2)

6 Rounds of : 500m Run (Both partners run together) THEN 5 Rounds of MACHO MAN @ Barbell 50/35kg 3 Hang Cleans / 3 Front Squats / 3 Jerk * Partner Rotation: Alternate every movement A1 - 3 Hang Cleans A2 - 3 Front Squats A1 - 3 Jerks A2 - Hang Cleans A1 - 3 Front Squats A2 - 3 Jerks A1 - 3 Hang Cleans A2 - 3 Front Squats A1 - 3 Jerks

Coach’s note: 1. Both partners run the 500m together 2. After each run, complete 5 rounds full Macho Man rounds. Alternate athletes after every movement using the rotation above 3. One athlete performs the prescribed 3 reps while the partner prepares for the next movement 4. Scale the load if Clean, Squat, or Jerk technique deteriorates under fatigue 5. Score total time of completion. Stop at the 45-min cap

Loved it1 Hard WOD1 Crazy1

Workout

For time, cap 45 min

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Comments

From the gym

No photos yet. Snap the board or the crew after class.

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