WODs

11.21.19-Bring a Friend Thursday

11/20/2019

11.21.19-Bring a Friend Thursday!

 

A. Conditioning 

 

Every 2 minutes, for 30 minutes (3 sets) of:

 

Station 1 – 500 Meter Row

 

Station 2 – 10 Renegade Rows (55/35 lbs)

 

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

 

Station 3 – 24/16 Calories of Assault Bike/Schwinn Bike 39/31

 

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

 

Station 5 – 60 seconds of Front Leaning Rest on Rings

 

 

 

Friends:

 

Every 2 minutes, for 30 minutes (3 sets) of:

 

Station 1 – 300 Meter Row

 

Station 2 – 10 Renegade Rows

 

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

 

Station 3 –  18/10 Calories of Assault Bike/Schwinn 33/25

 

Station 4 – 10 Burpee Box Jump-Overs  

 

Station 5 – 60 seconds of Front Leaning Rest on Rings