02.11.18: EWOD

"T'Challa"

AMRAP 5 minutes
30m Walking Lunge with Dumbbell (35#/25#)
50 Sit-ups
Max Calorie Row

Rest 5 minutes

"Speedy Elizabeth"
21-15-9
Squat Cleans (95#/65#)
Burpees

Rest 5 minutes

AMRAP 5
30m Walking Lunge with Dumbbell (35#/25#)
50 Sit-ups
Max Calorie Row

Score is the total time to complete all three (3) workouts with rest included

Record your max calories and Speedy Elizabeth times in the notes

01.03.18: EWOD

A. Warmup- 2 x 4:00 minute row with 2 minutes rest in between

Record total meters rowed per round

B. Core Work:
a. 2 x 1 min Plank Hold
b. 50 Crucifix Situps
c. 2 x 1 min Plank Hold

C. Rowing WOD:
 1 Minute Rowing Ladder

Row 1 Minute Rest 1 Minute
Row 1 Minute Rest 50 seconds
Row 1 Minute Rest 40 seconds
Row 1 Minute Rest 30 seconds
Row 1 Minute Rest 20 seconds
Row 1 Minute Rest 10 seconds
Row 1 Minute Rest 20 seconds
Row 1 Minute Rest 30 seconds
Row 1 Minute Rest 40 seconds
Row 1 Minute Rest 50 seconds
Row 1 Minute

Record Total Meters Rowed

D. Cooldown- 800m Run

E. ROMWOD