8.14.2013

W.O.D.8.15.13







In teams of four athletes will complete the following:
12 Minute AMRAP 
Tire Sled Drag 50 feet (45#/90#) 
Wall Balls (14#/20#) 
Burpee
Rest

2 minutes rest - then alternate 

12 Minute AMRAP 
Prowler Push (90# high push for ladies, low push for gents) 100 ft 
DB Push Press (25#/45#) 
Burpee 
Rest

The score for each AMRAP/total workout will be the total reps completed (of Wall balls and Push Press and Burpees). The Sled drag/Prowler push is the time component for the station rotation.

Read:
 7 Factors that Impair Workout Recovery  from Mark's Daily Apple

 
Quote:
"Energy and persistence conquer all things."
-Benjamin Franklin

6 comments:

Stephanie Vincent said...

That's a great article.

Tim P said...

6/7 am

Brian E, Kathleen, Ellie, Erikka
WOD1 252, WOD 2 263

Dinger, Sam M, Remi, King, Peter W
WOD 1 514, WOD 2 374

Team lulu
Megan H, Brooke, Tenaya, Margot, Lien
WOD 1 395, WOD 2 380

Special thank to our lulu KOP friends coming to visit and making all things giggly at 7:00am.

Unknown said...

9:30
Team 1
Aimee
Dianne
Alison
Jonathan
women rx men scale
total 305

Team 2
Sue L.
Steph C.
David C.
Barb
scale
total 445

Team 3
Beth
Manisha
Lisa
Jill
scale
total 426

Unknown said...

Noon
Just me and Jen F. so we scaled it to work for 2.
6 minute AMRAP
tire pulls
wall balls

6 minute AMRAP
prowler push
bd push press
total: 300

Unknown said...

Susan we had 535..im pretty sure

Sarah J. said...

Vin said...

4:30

Wood, Dave N, Breanna
527

5:30

Mike C, Brett, Sandeep,Seshu
597
Shawna, Heather Jill,Jess S
496
Laura, Ryan, Sharon,Flounder
589