Wednesday 11.8.17 WOD

RowVember starts today!
Weekly Ca$h prizes & chance to win new concept2 rower!
Register Here

RowVember WOD #1

Row Max Distance in 2min
**Top Female and Male win $50 Ca$h**

Metcon

“Cindy”
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Intent: Whichever benchmark piece your choose last time this workout was programmed choose the opposite today. This is a high-volume gymnastics piece as many of you may now so pacing and staying away from muscular failure is key.

$ Out

3 Rounds
10 DB Rolling Tricep Extensions
15 Banded Face Pull-aparts
20 1-Arm KB Squat (10 each side)

 

By | 2017-11-06T14:20:30-05:00 November 7th, 2017|WOD|Comments Off on Wednesday 11.8.17 WOD