Lockdown Week 4 WOD

Final WOD of the 2016 Lockdown will be…

A REPEAT!!!!
From last year’s week 4 WOD.

WOD
Tier 3
WOD A
1 partner 200 Meter Sprint tag partner 200 Meter sprint
Then:
10 Rounds (Alternating Partners; One works, the other rests)
10 Overhead Squats 115/75
10 Calorie Row
Then:
1 partner 200 Meter Sprint tag partner 200 Meter sprint
WOD B
Immediately following WOD A your 3 minutes will begin
3 Minutes
AMRAP Wall Balls 20/14


Tier
2
1 partner 200 Meter Sprint tag partner 200 Meter sprint
Then:

10 RoundsĀ (Alternating Partners; One works, the other rests)

10 Front Squats 135/65
10 Calorie Row
Then:
1 partner 200 Meter Sprint tag partner 200 Meter sprint
WOD B
Immediately following WOD A your 3 minutes will begin
3 Minutes
AMRAP Wall Balls 20/14
Tier 1

1 partner 200 Meter Sprint tag partner 200 Meter sprint
Then:

10 RoundsĀ (Alternating Partners; One works, the other rests)

10 Front Squats 95/45
10 Calorie Row
Then:
1 partner 200 Meter Sprint tag partner 200 Meter sprint
WOD B
Immediately following WOD A your 3 minutes will begin
3 Minutes
AMRAP Wall Balls 14/10


*This will be two separate scores. First your time on WOD A and second score will be the number of wall balls you complete.*

Leave a Reply

Your email address will not be published. Required fields are marked *