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WOD

“Shuffleboard” (Time)

“Shuffleboard”

For Time:

800 Meter Run

25 Thrusters

25 Pull-ups

800 Meter Run

25 Overhead Squats

25 Toes to Bar

800 Meter Run

25 Front Squats

25 Pull-ups

25 min time cap

Subs

1000m Row

50/35 Calorie Assault

RX+-95/65#, Chest to Bar Pull Ups on 1st set, Chin over on 2nd

RX -75/55#

50-59-65/45#

60+-55/35#

Basics-200m Runs, 12 reps, PVC/BB, Ring Rows, Sit Ups
DESCRIPTION

* This balanced workout includes cardio, weightlifting and gymnastics movements

* This is a longer piece that will likely take between 18-25 minutes to complete

GYMNASTICS

* Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes

WEIGHLTIFTING

* Choose your barbell weight based off the most difficult movement, the overhead squat

* The weight should be fairly light across the board

* We should be able to complete the 25 reps in no more than 3 sets on all movements

AFTER PARTY

MIDLINE WSU (Time)

Midline

For Time:

75 Weighted Sit Ups

RX+- 50/35#

RX-35/20#

M1 – 20/15#

M2 – 15/10#