Thursday, December 08, 2016

2016-12-09 WOD

Flash Cycle Retest Week



"Trickster"
In 3 minutes complete:
...10 Calorie Bike
...10 Wall Balls (20/14#)
...10 Burpees to 6" target
*If completed before 3 minutes, add 3 minutes to the clock and proceed to begin another round, adding 5 reps to each movement. Continue until you can't complete a round before time is up! You do NOT need to wait until the 3 minutes is up to begin the next round.

Rd 1: 10 reps each, complete by 3 minutes.
Rd 2: 15 reps each, complete by 6 minutes.
Rd 3: 20 reps each, complete by 9 minutes.
Etc.


COMPETITORS

"Trickster"
In 3 minutes complete:
...10 Calorie Bike
...10 Wall Balls (20/14#)
...10 Burpees to 6" target
*If completed before 3 minutes, add 3 minutes to the clock and proceed to begin another round, adding 5 reps to each movement. Continue until you can't complete a round before time is up! You do NOT need to wait until the 3 minutes is up to begin the next round.

Rd 1: 10 reps each, complete by 3 minutes.
Rd 2: 15 reps each, complete by 6 minutes.
Rd 3: 20 reps each, complete by 9 minutes.
Etc.


Find a 5RM Back Squat. Time cap of 15 minutes.

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