Thursday, Oct. 20 WOD: World Wide WOD #3

Try this video link...


http://www.youtube.com/watch?v=rYed8FLS6mw





This WOD is a bit confusing!  So please watch the video link below, before you come in on Thursday!

This is 3 AMRAPs.  The first is 1 minute. Then rest 30 sec. The second is 2 minutes. Then rest 30 seconds.  The last is 3 minutes. 

You will start at the beginning of the list for each AMRAP and see how far you can go.  We will partner everyone up to help with the counting and directions of what you exercise you will do next.  Hopefully, that will help with confusion during the WOD!!

WOD #3:

AMRAP: for each set (1 minute starting at the double unders, 30 sec rest; 2 minutes starting at the double unders, 30 sec rest; 3 minutes starting at the double unders)

-30 double unders (scaled and masters can do 90 singles) 

-15 KB swings (2pood/1.5pood; 1.5pood/1pood)

-15/leg (30total) jumping stationary lunges/split squats

-15 hand-release push-ups

-15 air squats

-15 shoulder to overhead (anyhow: 135/115; 95/65; all barbell movements must come from ground; no racks; transitions between movements; e.g. last shoulder to overhead right to back rack for BS is allowed)

-15 back squats (135/115; 95/65)

-15 power cleans (135/115; 95/65)

-15 overhead squats (135/115; 95/65)

-If you complete the above, then do as many burpees as possible in the remaining time