WOD 8/12/17

By | August 11, 2017

Saturday, Week 3/Block 3

Team Conditioning
Teams of 3 for time:
Run 1 Mile Together, with Medball (20, 14)
150 Goblet Squats (70, 53)
Run 800 meters Together, with Medball
150 Russian Swings (70, 53)
Run 600 meters Together, with Medball
150 Thrusters (95, 65)
40:00 Cap

L3: (53, 35) (75, 55)
L2: (45, 25) (65, 35)
L1: (35, 25) (45, 25)
– One person works at a time on KB movements and thrusters, but medball runs will be completed together. Athletes can pass the ball off while they run. If the ball touches the ground on their run there is a 5 Burpee penalty for each athlete when they come back to the gym.
– Sub 2k, 1500m, 1k row for the running.

Training Intent
– Metcon: Have fun with this one today and don’t worry about your time. KB weight choices should be a little heavier today as the total volume is relatively low. Thrusters should be relatively light today. This is a lot of reps, so scale correctly.

Team Medball running!

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