WOD Wed Feb 12

7am Row Conditioning

Distance Pyramid: 250m-500m-750m-1000m(900m)-750m-500m-250m

Set the pace at the 250m adding 4 sec to each split time as you climb the hill and subtracting 4 sec as you go back down the hill.

Time:

Start 250m @ 0, 500m @3min, 750m @8min, 1000m @14min, 750m @20min, 500m @26min, 250m @ 30min

Work

“Venti”

AMRAP 20:
20 Wallballs @ 20/14
20 Alternating Single Arm Power Snatches @ 50/35
20 Box Jumps @ 24"/20"
20 Single Arm Dumbbell Push Presses @ 50/35
20/15 Calorie Row

CompTrain

CanWest Online Qualifier #3

Choose one of the following options as a 9 minute AMRAP:

50 Double-unders
12 Pull-ups
15 Deadlifts @ 155/105

OR

50 Double-unders
9 Chest-to-bar Pull-ups
15 Deadlifts @ 155/105

OR

50 Double-unders
6 Bar Muscle-ups
15 Deadlifts @ 155/105

OR

50 Double-unders
3 Ring Muscle-ups
15 Deadlifts @ 155/105