Intermediate and advanced WODs: Friday 120427
Intermediate and advanced WOD classes at HR:00 and HR:40:
A: Russian gymnastics warm-up
B: “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
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Here’s what’s on tap for Saturday’s intermediate and advanced WOD classes and the High Noon Hero WODs:
A: Front Squat 3×5
Back Squat 1×20
B: Complete as many rounds and reps as possible in 7 minutes of:
15 Kettlebell Swings (24kg/16kg)
5 Chest-to-bar Pull-ups
* * * * *
Still waiting on word from the HNHW organizers as to what Saturday’s WOD will be, so stay tuned to the comments for an update once they’ve figured things out!