WOD – Wednesday, June 23, 2010


WOD – Wednesday, June 23, 2010

ROUND ROBIN WOD AKA – “Triple Threat”


15 – 145# Push Press (100# Women)
300M Row
15 – 145# Thrusters
300M Row


400M Run
5 Burpees
5 – 20# Wall Balls (10′ men, 8′ women)
5  HSPU’s
400M Run
25 Sit-Ups
25 Push-Ups
25 Pull-Ups


20 – 185# Dead-lift (115# Women)
20 – Knees to Elbows
20 – Walking lunges with 35# Dumbbells (two)
40 – Double Unders (4x singles)
40 – Good Mornings
40 – 2 pood KB swings (1.5 pood women)

Compare to September 29, 2009 [prevpost=3082]  TWELVE MINUTE CUTOFF PER WOD

David B holding an L sit while Anna does weighted Extensions in the background
David B holding an L Sit, while Anna does weighted extensions in the background.

Come to class prepared, this starts ASAP.  The class will be divided into three equal groups.  Group 1 will start on WOD 1, Group 2 will start on WOD 2, and Group 3 will start on WOD 3.

Group 1 will send off 2 people (or up to three if all rowers are working), as soon as those people finish the second row, the next group goes.  Group 2 and Group 3 send off their athletes all together.  Be sure the bars are set up, and the stations are separated. 

At the cutoff time, Group 1 goes to WOD 2, Group 2 to WOD 3, Group 3 to WOD 1, and the timer is re-set, 3,2,1..Go for the second WOD.  Same thing for the third.  So if you are done in 5 minutes, you have 7 minutes to rest and be sure the bars are ready for you.

Coaches – Rowing WOD will take about 9 minutes on the long side, so if we have two groups be sure you get them off as soon as the rowers are free, don’t wait for the thrusters to be done.  You might end up going beyond the time frame, but try to group the fastest with the fastest, so that rowers free up equally.