WOD – Wednesday 4 May 2016

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Today we hit the 2nd of the Masters League WODs.  Many of the GEO old folk hit it on Saturday afternoon but they didn’t want you young whipper snappers to miss out, so here it is.  You have a choice of 3 options for the workout.  Pick one, go hard and leave nothing in the tank.  It’s a doozy!

WORKOUT OF THE DAY

SKILL

3 sets not for time of:

7 Hanging Strict Straight Leg Raises

10 Plank Leg Slides (5 each side)

METCON

“Soldier”

12 min cap

50 cal Row

then

21-15-9

Ground to Overhead 30/25kg

Hanging Knee Raises

then, in remaining time

Max cal Row

 

“Warrior”

12 min cap

50 cal Row

then

21-15-9

Ground to Overhead 42.5/30kg

Hanging Knee Raises

then, in remaining time

Max cal Row

 

“Hero”

12 min cap

50 cal Row

then

21-15-9

Ground to Overhead 42.5/30kg

Toes to Bar

then, in remaining time

Max cal Row

 

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About AB

Crossfit Coach

Posted on May 4, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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