WOD
 | Thu, Dec 31 2020 |  |
| Back Squats 5x3 | Jumps Bumps Swings and Row | NO EQUIPMENT 16 | CompTrain 12-31-2020 |
Back Squats 5x3
(Weight)
For Load:
Back Squats: 3-3-3-3-3
Build to a tough set of 3 reps.
| Ryan D | 180 Rx | | | Matthew W | 235 Rx | | | Suzette | 110 Rx | | | Jennifer C | 135 Rx | | | Cory | 225 Rx | | | Tim | 185 Rx | | | Phebe | 155 Rx | |
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Jumps Bumps Swings and Row
(Time)
FOR TIME:
7 Rounds of...
8 Box Jumps
4 Burpees
150m Row
Immediately into cash-out:
50 Russian KB Swings
40/30 Calorie Row
Rx: 24`/20`, 53#/35#
| Ryan D | 16:06 | 53# 18” box | | Matthew W | 15:07 Rx | Ski Erg | | Suzette | 16:53 | 26# 18” box | | Jennifer C | 16:24 Rx | | | Cory | 15:52 Rx | | | Tim | 14:47 | 44# | | Phebe | 15:18 Rx | |
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NO EQUIPMENT 16
(Time)
For time:
Shuttle Run, 400 m (8x 50 m)
Rest 3 mins
Shuttle Run, 300 m (6x 50 m)
Rest 2 mins
Shuttle Run, 200 m (4x 50 m)
Rest 1 min
Shuttle Run, 100 m (2x 50 m)
*Adjust shuttle distance to accommodate space. i.e. 40x 10m OR run in place or on a treadmill for 2:00, 1:30, 1:00, 0:30. Intensity and speed should increase as time domain decreases.
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CompTrain 12-31-2020
(Rounds)
`On To The Next One`
AMRAP 20:
20 Kettlebell Swings (70 / 53 lb)
20 GHD Sit-Ups
20 Wallballs (20 / 14 lb)
20 Calorie Row
| Wesley | 4 rds | Had 0:21 remaining. 53# KB, everything else as prescribed. |
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