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3 in 1

By 11/03/2010No Comments

:startwod:

Warm Up

3 Rounds of

20 Double Unders or 50 Jump rope

10 Overhead Squats w/ pvc pipe

Workouts of the Day (WODs)

WOD#1

“Randy”

75 Power Snatches 75M/45W

WOD#2

“Annie”
50-40-30-20-10
Double Unders or Single Jump Rope 5Xs
Sit Ups

WOD#3

OPT Workout  Task 1
5 Rounds 10 Minute Cap
50 Unbroken Double Unders
15 Unbroken Wall Balls 20M/14W

:endwod:

Coaches Notes:  The Warm up should be done in 10 minutes.  Each workout should take 10 – 15 minutes max.   Remember we have 1 hour until the next class.   On WOD #3 each movement needs to be Unbroken to be Rx.   There is a 10 minute limit.

Steven