Wednesday
WOD
A. Option 30 Minute Time Cap
Andrew "Nutts" Nuttal
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
B. Option
15 Full Range Ring Dips Pause At The Bottom For A 2 Count
15 Deadlifts At 45% 1 RM
25 Box Jumps 30" Box
50 Pull Ups
50 Wall Ball Shots
100 Double Unders
400 Meters With A 20 Lb Medicine Ball or 45lb Plate
Feel free to mix and match and go out of order on this one UNLESS you want to get on the board for doing it Rx'd.
These are some pretty spicy WODs but if you want to make it interesting put all the movements from A. or B. into a container of some sort and pick them out one at a time to determine the order you will go in.
A or B?
The B. Options Are Not Always "Easier" WOD's, but rather an option depending on your goals and what you want out of a WOD. In this case B. is a faster paced WOD with less volume, other times you will find that the B. option is Preceded By a Strength Movement and has built in rest periods. You may decide you are in in the mood for A. one day and B. the next. Keep in Mind there is a time limit so scale it appropriately.
5 comments:
Oh and don't forget-the Lulu Lemon Trunk show starts at 2 on Friday. The Back room will be set up as a changing room for the ladies only and any guys that want to try stuff on can use the front bathroom.
Save some money for Saturday so you can attend the o-lifting clinic at 12!
can i be horrified, petrified and physically ill all at the same time? 30:00 cap my friend.
Are you gonna be there today Drew? I miss you guys!!! And yeah, it is possible! It happened to me multiple times last week and it doesn't appear this week is gonna be any better! I'm actually looking forward to the gym being closed on Sundays...was bummed at first but now it feels like a gift with big old bow :)
that was an intense workout loved it after it was over. yeah long after it was over and i could finally think straight again lol. thanks again mark.
seth
Thank you for all the great workouts (especially this one) and for help with my pull-ups (i will get them someday)
Love wall balls!
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