Friday, June 19, 2015

Posted: June 19, 2015 by jmdimitri in WOD

There is a big swim meet at the club Friday afternoon. All classes except the 5pm will have a swim WOD. 5 pm will WOD in the box.

For Time:

800m run/200m swim

100m farmers carry (35/55)*/100m Slam Ball toss (10/20)**

400m run/150m swim

100m farmers carry (35/55)/50 Ball Slams (10/20)

200m run/100m swim

100m farmers carry (35/55)/100m Slam Ball toss (10/20)

200m run/50m swim

100m farmers carry (35/55)/50 Ball Slams 10/20)
.

* Farmers carry = 2 KB, 100m=1 lap around perimeter of pool

** 100m slamball toss = 

(1 lap around perimeter of pool, start by throwing slamball from your chest, walk to ball. Pick up & repeat until you’ve completed 1 lap) 

   

Oly 6pm

Warmup

Sotts press

4×4

BS w 5sec pause

3×2/30%
1) Sn

Work up to 90% or Opener

2/55

2/65

2/75

1/80

1/85

2×1/90

2) CnJ

Work up to 90% or Opener

2/55

2/65

2/75

1/80

1/85

2×1/90

3) 4rds

10-rev hyper 

20-flutter kicks

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