Wod Monday 10/7/19

Posted on Posted in WOD

Every 4 mins for 20 mins do:

9 Burpee Box Jump Overs, 24/20 in

15 Dumbbell Front Squats, 50/35 lbs

15/12 Assault Bike Calories

GENERAL “Rugrats” is a repeat workout from 12.5.18 Athletes will work through the three movements as quickly as possible and rest until the start of the next 4 minute window With rest built in, these rounds are meant to be completed at a high intensity The score today is the slowest of the 5 rounds Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

DUMBBELL FRONT SQUATS Athletes will use 2 dumbbells in the front rack for the 15 squats This should be a challenging weight, but one that will be completed unbroken every round

BURPEE BOX JUMP OVERS There is no need to stand to full extension on top of the box during the burpee box jump overs

ASSAULT BIKE If you’re short on bikes, stagger heats by 2 minutes If unable to Assault Bike, complete one of the following: Equal Calorie Bike Erg, Echo Bike, or Row 200 Meter Run 21 10-Meter Shuttle Run