THURSDAY 9-19-19

2 WODS TODAY WITH A CORE FINISHER

Warmup Set  2Rounds

10 Calorie Row

10 Second Front Plank

10 Second Side Plank (Each Side)

10 Second Superman Hold

10 ring rows

Then

2 Rounds:

5 Calorie Row

5 Chest to Bar Pull-ups

5 Wallballs

WOD #1

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

• 3 Rounds through on today’s Capacity Builder

• The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball

• Choose a chest to bar number or variation that allows you to go unbroken each time

• We’re ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible

• Rounds go as follows:

   0:00 – 2:00 (Work)

   2:00 – 2:30 (Rest)

   2:30 – 4:30 (Work)

   4:30 – 5:00 (Rest)

   5:00 – 7:00 (Work)

• Enter your 3 separate wallball scores

WOD #2

3 Rounds For Time

20/14 Calorie Row

1 Minute Front Plank

20/14 Calorie Row

1 Minute Side Plank (Each Side)

20/14 Calorie Row

1 Minute Superman Hold

SUB ROW WITH 200 m run

CORE

ACCUMULATIVE

75 HALLOW ROCKS

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