Home WOD

Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

WOD COMPETITIVE 

“Power Tools”

3 Rounds:

400 Meter Wreck Bag Run (70/50)

400 Meter Run

10 Ring Muscle-ups

15-10-5 Squat Snatches

Round 1: 15 Reps at 115/85

Round 2: 10 Reps at 155/105

Round 3: 5 Reps at 185/125

Body Armor

3 Giant Sets:

100 Meter Overhead Kettlebell Carry*

10 Inverted Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets