WOD Type: “Endurance, MetCon & MetCon”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Endurance: Row – Intervals…
Rest 45 seconds between intervals…
- Row 8 X 250 Meters
Time: 12:08 – Awesome! I love the concept 2 row machine
MetCon: 3 Rounds for Time of 30, 20, 10…
- Push-Ups
- KB Swings @ 50#
- Box Jumps @ 24″
Time: 11:57 – I wanted to break 10 minutes, but will settle for braking 12…
MetCon: 3 Rounds for Time of…
- 20# Med Ball Toss @ 10 Yards
- Sprint 10 Yards
Time: 7:10 – After the endurance and previous metcon, I am whooped!!! This toss will tax the hell out of your core! Give it a try if you haven’t already.
Today’s WOD was played out at the base gym. I started out in the gym on the concept rower, then once the intervals were over, I went out to the tent and started my metcon torture! I started out with a 30 pound med ball, but couldn’t make the 10 yard throw. So I went back to the 20# med ball and it worked out perfectly. Total time in the workouts was 31:15. Amazing to hit three different workouts in that short span of time! Anyway, had a lot of fun with today’s workout.