Oct 20, 2012

Saturday’s WOD:

Skill: OH-Walks and Forward Rolls

WOD:
In 15 minutes complete the following:
150 Double Unders (300 Singles)
100 Mountain Climbers
100Ft Of Forward Rolls
100M OH-Walk 115/75#

Then in the remaining time perform:
AMRAP Clusters 115/75# (Or whatever weight you used for the OH-Walk)

*A Cluster is a squat clean to a thruster. Each rep comes from the ground, and the movement must be performed as a thruster NOT a clean and jerk.

*For the mountain climbers, left+right=1 Rep, and for RX your foot must be outside of, and even with your hand.

*The OH walk course is one lap around our parking lot.

E-WOD:
Run:
Death By 10m. In the 1st minute run 1 10m sprint. In the 2nd minute run 2, in the 3rd minute run 3. Continue in this format until you cannot complete the amount of sprints in the given minute.

Bike:
In 15 Minutes ride as far and as fast as you can. Rest for 3 Minutes. Then repeat and try and beat your previous distance.

Swim:
In 20 minutes swim as far and as fast as you can.