CHOOSE YOUR OWN WOD!
Rep Scheme:
- 800 m run (or row)
- 70 ?
- 60 ?
- 50 ?
- 40 ?
- 30 ?
- 20 ?
- 10 Keg to shoulder (135/75#)
Movements:
- Wall balls (20/14# to 10/9′)
- Sit ups
- Dumbbell hang snatch (35/25#)
- Overhead walking lunge (45/25#)
- Burpees
- Ring Rows
WOD Notes: Today’s WOD will start with an 800m run (or row) and end with 10 keg to shoulder. In between you get to choose (from the above list) which movement to do 70 reps of, and which to do 60, 50, 40, 30, and 20 reps of. If you’re up to John’s Challenge, he recommends this version: 70 burpees, 60 wall ball, 50 ring row, 40 DB snatch, 30 OH walking lunge, 20 sit ups. 🙂
This Post Has 8 Comments
This looks fabulous!! I will be making it up Thurs!!
In for both bareball club and up for John’s challenge.
BEAUTIFUL day to run Valley Forge! Gotta get ready for the 5-mile race there on the 22nd. Anyone else running this? Anyway, I’ll also be making up this workout on Thursday. This looks fun too! Hope everyone has a wonderful Easter weekend!
Results from today (Add your own Rx if you know you did it as prescribed!)
S = sit up, W = wall ball, R = ring row, D = DB snatch, B = burpees, O = OH lunge
Frank 26:57 S, W, R, D, B, O
Tiana 29:19 S, W, D, R, O B (9@ 45#, 1@75#)
Joe 20:49 D, S, W, O, B, R, 75#
Eric Hill 26:39 B, W, D, O, S, R 135# Rx
Jimbo 28:46 1000m row, S, O, W, D, B, R, 75#
Mike S 24:44 D, S, R, W, B, 75#
Nikki 22:33 D, S, O, W, B, R, 75# Rx+ (10′ wal ball)
Kim 25:08 S, D, R, B, W, O 50#
Killa 22:59 D, S, O, W, B, R, 75# Rx+ (20# to 9′ wall ball)
Karen 26:15 D, W, S, O, R, B, 50#
John W 25:44 B, W, R, D, O, S, 75# Women’s Rx
Nikki,
I did overhead lunges w/45 for 50. I forgot to write that on the board. Didn’t want you guys to think I skipped out on anything.
Mike
25:53 B, W, R, D, O, S, 125#
Subbed 100 pounds of sand and a 25 pound plate crammed into an old duffel bag for a 135# keg. Wallballs off of a tree branch made this even more interesting.
Have a great Easter!
Big morning at O’Neill’s garage…
All guys subbed 1 armed Kb snatches for db snatches, girls used 15# db
Everyone subbed either power cleans or ground to overhead for keg to shoulders
Spotts 23:35 S, D, O, B, R, W, 65# g2o
Alexis 28:19 S(abmat), D, R, B, OH, W, 65# pc
Barb 32:43 S, B, O, D, R, W, 65# g2o
Emma 32:47 S, D (8#), O, B, R, W, 65# pc
Brian 33:10 B, W, R, KB (35#), O, S (ghd), skipped keg sub
Scott 34:21 S, W, R, KB (35#), O, B, 135# pc
Cragle 29:53 B, W, R, KB (53#), O, S, 185# pc
Also, congrats to Brooklyn for her first attempt at a one armed KB snatch (53#). She failed… admittedly, it was a bit ambitious for a 1 yr. old.
Hahah Mike V I’m loving the keg substitute!!