November 30, 2019

By November 29, 2019Workout of the Day

WOD

With a clock set for 18 Minutes

3 Minutes of Wall ball shots 20/14 lb 10/9′
3 Minutes of Pull-ups
3 Minutes of Alternating dumbbell snatch 50/35 lb
2 Minutes of Wall ball shots 20/14 lb 10/9′
2 Minutes of Pull-ups
2 Minutes of Alternating dumbbell snatch 50/35 lb
1 Minute of Wall ball shots 20/14 lb 10/9′
1 Minute of Pull-ups
1 Minute of Alternating dumbbell snatch 50/35 lb

Workout notes

Today we’ll use a clock set for eighteen minutes for a three station, three round workout. Your time at each station will start with three minutes and then descend by one minute each round.  Your score will be the total number of repetitions you complete after you have hit every station three times.  There is no rest between stations so keep a total count of your reps as work through each round and allow a few seconds to transition between stations.   Remember that one half of the total workout time occurs in the first round.   Do your best to work continuously but pace yourself at those first three minute stations so you can keep the intensity high in the later rounds.

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