111716 “StrongMan WOD 1.0”

November 16, 2016

TODAY’S WOD

StrongMan WOD 1.0
3 Rounds
AMRAP 2 Mins on :30sec OFF
Stone 2 Shoulder (heavy)
Tire Flips (Heaviest)
Rope Climbs (fast)
Row for Calories
Rest 2 Mins between rounds

Post loads used and Score as total reps. 1 Rope climb equals 3 reps. That means 4 rope climbs equal 12 reps toward your score.

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
SHORT Interval
Every 2 Minutes for 20 Minutes
200m Run
or
250m Row
or
Airdyne 15 Calories

CORE
4×15 Terminators

 

SPORT & PERFORMANCE

Rest Day – Recover – Enjoy

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