Friday WODS

Pre WOD
Death by 5 double under.

Go up by 5 each set.  Once you fail that is your score. Score is total reps of last set.

This is not timed, but based on the amount of reps your can put together progressing by 5 reps each time you attempt.  Rest as much as needed between sets.
Ie.  Here is an example of successful sets up to 110.  The score would be 100. 5-10-15-25-30-35-40-45-50-55-60-65-70-75-80-85-90-100-10 (fail at rep 10 after achieving a full 100 reps)

Time cap 10:00

Pre WOD 2
3×3 Barbell Walking F/B Lunges (Forward and Backward) (Hold bar in a front rack position)
Ie. 1 rep = 1 lung stepping forward and right into a backward lunge with the same leg.
Choose a moderately heavy load i.e. 95/65#

WOD
Then, for time.
5×5
Toes to Bar
Wall Walks
SDHP 95/65#

 

Post WOD
800m Row or  Jog Cool Down

Stretch

9:30 and 10:30 WOD and Daycare

Challenge:Shuttle Runs!
4x 5,10,15,20yrd
Partner up and rest while partner works.
WOD:
‘Buy In”-1k Row
100-Walking Lunges
 75-total reps of gymnastic movements. 25 Pull-Ups, 25 Push-Ups, 25 Hollow Rocks
100m Sled Push Men-2×45# Women-1×45# plate on sled.
100-Ab Mat Sit Ups
“Cash” Out-500m Row

 

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