Wednesday WOD 12-4-17
April 11th, 2017
Wednesday WOD 12-4-17
(We haven’t made a mistake Guys, just changed CompTrain days around. Monday is Tomorrow)
1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
+ Optional Extra’s in Open Gym.
2. Stamina Conditioning
EMOMx10:
Odd: 7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB
3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “paced” Ski Erg
Max handstand push ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr
Thank You: https://www.builtbybergeron.com/comptrain-programming/041117
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