February 9, 2019

By February 8, 2019Workout of the Day

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

(odd)
15 Wall ball shots 20/14 lb 10/9′
10 Alternating dumbbell snatch 50/35 lb
Max calorie row

(even)
15 Wall ball shots 20/14 lb 10/9′
10 Alternating dumbbell snatch 50/35 lb
Max calorie air assault

Workout notes

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with fifteen wall ball shots and ten snatches prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need at least two medicine balls, two dumbbells as well as a rower and a bike.  Two athletes will be working at a time starting with wall ball shots and then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on wall ball shots but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds.

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