KIller WOD last night

[RayDog]

Last night we did 20 minutes max rounds of

5 pullups
10 Burpees
15 lateral KB swings

WOW this was hard. I did 10 complete and the pullups and burpees. I was picking up the kb when time ran out. I wanted 11 complete rounds and came up a little short. I was worked pretty good at the end.

 

[DMann]

Re: KIller WOD last night

AMRAP 20 (As Many Rounds As Possible in 20 minutes) WOD's are always asskickers.

The Fran formula (21-15-9) is a favorite of our trainers. This morning we did a downhill/uphill variation of 21-15-9-9-15-21 reps of Box Jumps + Mountain Climbers + Knees to Elbows.

They always seem so innocent on the board, but 14:25 later I was pretty sure it was plenty. BTW, 25 degrees F here in Jackson, MS at WOD time (6:00 AM). Warm-ups are much more involved than during the summer months. They have to be.