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WOD

“The Ocho” (Time)

“The Ocho”

On the 4:00 x 8 Rounds:

20/15 Calorie Row

200 Meter Run

*Score is slowest of 8 Rounds

Subs

For Row – 12/9 Bike

For Run – 250m Run

RX+-Same as RX

RX -As Written

50-59-Same as RX

60+ -15/12 Cal Row

Basics, 9 Cal Row, 100m
DESCRIPTION

* Today’s workout is an interval piece that includes 2 monostructural movements

* You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window

* Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio

* With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval

* Record your time for each interval, as your final score will be the slowest of the 8 rounds

* Rounds begin on the 0-4-8-12-16-20-24-28

AFTER PARTY

MIDLINE STREGNTH KB FARMERS CARRY 1 ARM OHC (3 Rounds, enter KB weight used)

100 Feet Double KB Farmers Carry

50 Meter Single Arm Overhead Carry (Left)

50 Meter Single Arm Overhead Carry (Right)

Rest 2 Minutes Between Sets

MIDLINE WORK WSU VUP SU (Time)

Midline

1 Round:

40 Weighted AbMat Sit-ups (KB)

40 V Ups

40 AbMat Sit-ups

RX-53/35

M1- 35/26

M2- 26/18