Friday 4th May, 2018

May 4th, 2018

Category: Blog

Friday 4th May, 2018

Today’s WOD

With a partner alternate rounds :

14 rounds for time of:

200m row
8 Wall Balls 9/6kg 10ft
4 muscle ups


200m row
8 wall balls 6/3kg  9ft
Burpee Jumping Pull Up


This is not an all-out sprint on the rower but a good 80-90% effort.

We should feel out of breath moving to the other exercises.

The Wall Ball should be aimed to do unbroken.

Choose a challenging gymnastic movement that you can aim for unbroken reps i.e maybe 1 Muscle Up or 2 Muscle Ups would be more achievable for intermediate level athletes.

If athletes do not have Muscle Ups yet they can do Burpee Jumping Pull Ups or Burpee Pull Up.

Advanced athletes should really push the pace on transitions