Saturday 7.29.17 WOD


“Musical Medballs”
*Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either:
5 Reverse lunges in Place
5 Air Squats
5 Push-ups
5 Sit-ups
*In any combination.
Take one medball away and go until there are only two people left with 1 ball.


Teams of 3 for time: (40min CAP)
Run 1 Mile w. Medball Together (20, 14)
150 Goblet Squats (70, 55)
Run 800 meters with medball Together
150 Russian Swings (70, 55)
Run 600 meters with medball Together
150 Thrusters (95, 65)

RX: (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. If neither running or rowing work change the workout to:
AMRAP 30 in teams of 3:
21 Thrusters (95, 65)
21 Russian KBS (70, 53)
21 Goblet Squats (70, 53)
21 Box Jumps (24, 20)
*One athlete works at a time. Split as needed.

Training Intent
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. Some of your athletes may not finish this piece and that is okay. Make sure they are aware of the total volume and scale correctly.