3 Parts To Today’s WOD…
Part 1… The Buy In: 1K Row + 100 Double Unders…
The MOD For Double Unders Will Be Running In Place Singles…
For Both… You CAN Rest @ The 20 Rep Mark… The 40 Rep Mark.. The 60 Rep Mark… The 80 Rep Mark… And Obviously The 100 Rep Mark… No Penalties!!!
You Don’t Have To Stop The 20-40-60-80 Rep Marks…
But… Let’s Say You Hit 20 Reps… Keep On Going… You Hit 40 Reps… Feeling Good So You Keep On Going And Then BAM!!! You Mess Up @ “45”.. That’ Means You’re 15 Reps Away From 60… You Must Perform 15 Burpees… Then You Will Pick Up Wherever You Left Off At… You Start Back Up And Mess Up @ “50”… That Means You’re 10 Reps Away From 60… You Must Perform 10 Burpees… You Pick Back Up And Make It To 60 And Purposely Rest… You’re Good!!! No Burpees…
Makes Sense?!?!
Part 2… 5 Rounds Of Heavy Thrusters With A “Remaining Burpee” Penalty… Chest To Bar Pull Ups… GHD Sit Ups…
Part 3… The Cash Out: 100 Double Unders/Singles With The Same “Remaining Burpee” Penalty As The Buy-In + 1K Row…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***Double Unders… Rx’d: M&F… MOD: In Place Singles… Both With A Remaining Burpee Penalty… 20 Reps @ A Time…***
***Thrusters… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-115lbs/F-85lbs… Both With A Remaining Burpee Penalty… ***
***Chest To Bar Pull Ups… ADV/Rx’d/Sx’d… MOD: C.C***
***GHD Sit Ups… ADV/Rx’d/Sx’d… MOD: C.C***
***Make Sure You Can The Units On The Rower…***
35 Min TIME CAP!!!
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For Time:
1K Row
(If Not Enough Rowers… 800 Meter Run… First Come First Serve…)
100 Double Unders
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For a Total of 5 Rounds:
5 Thrusters
10 Chest To Bar Pull Ups
10 GHD Sit Ups
15 Cal Row
(If Not Enough Rowers… 200 Meter Run… First Come First Serve…)
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100 Dubbs
1K Row… TIME!!!
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3…2…1…GO!!!
RainCrossStrengthandConditioning 