WEDNESDAY 200212 OPEN GYM
6-7, 9-12 Coach Gaela
430-730pm Coach Katie

Warm-Up
With a WB: either use a partner or do against the wall
20 Lateral Tosses
10 BXJO Burpees
20 Chest Pass
300m Run with WB (if can’t run, walk a 200 w/WB)
20 Lateral Tosses
10 BXJO Burpees
20 Chest Passes

Three-peat
**Primer**
5 Burpee Over Rower
5 Cal Row
5 KBS
5 Cal Bike

Every 10 minutes x 3 Rounds, each round for time:

25 Burpee Over Rower
20 Calorie Row
25 KBS (53/35)
20 Calorie Assault Bike

If completed under 10 minutes, remaining time until next round is REST

Scale: 15 burpees

Warm-Up
With a WB: either use a partner or do against the wall
20 Lateral Tosses
10 BXJO Burpees
20 Chest Pass
300m Run with WB (if can’t run, walk a 200 w/WB)
20 Lateral Tosses
10 BXJO Burpees
20 Chest Passes

Strength: Push Press / Jerk
Every 90 Seconds x 8 Rounds (12 Minutes)
Rounds 1-4: 2 Push Press
Rounds 5-8: 3 Push Jerk

*Building across rounds (from rack) *

Record heaviest 2 rep Push Press and heaviest 3 rep Push Jerk

Three-peat
Every 10 minutes x 3 Rounds, each round for time:

25 Burpee Over Rower
20 Calorie Row
25 KBS (53/35)
20 Calorie Assault Bike

If completed under 10 minutes, remaining time until next round is REST


Source: SugarWOD RSS Feed