WOD 9.20.17

bent nail
19
Sep

WOD 9.20.17

LOTS of AMRAPS today folks. If you have been following our progression…. we started in a much longer time domain several Wednesdays ago (15 mins) and we have been progressively shortening the time of each ARMAP or interval. If you guessed that as the time domain gets shorter, you should be moving faster, you guessed CORRECTLY!!

 

Today we have 2 opportunities to test our ability to pace. All good if we make some mistakes. The win comes just as much from reflection as it does realization.

 

– Coach AG

 

 

Balance:

Ski 1k / bike 2 miles

+

Pallof press – accumulate 1 min / side

Hollow rocks – accumulate 60

 

 

Breathe:

 

6 min AMRAP

8 BJDS

8 hanging Knee raises

8 walking lunges

rest 3 mins

 

6 min AMRAP

Run 800m

+ AMRAP Handstand Hold

rest 3 mins

 

6 min AMRAP

8 BJDS

8 hanging Knee raises

8 walking lunges

**same reps as first round

rest 3 mins

 

6 min AMRAP

Run 800m

+ AMRAP Handstand Hold

***Same SECONDS as second round

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