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Double WOD Friday!

Nick | 12/01/2016 | 6

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Somedays, one WOD just isn’t enough.  Somedays, you just need two.  Today brings a little EMOM pacing work followed by a fun, crisp little chipper.  With no strength work today, we get to bring metabolic intensity to a wider range of movements.  Even without those heavy weights that we throw around with a barbell, you’ll be feeling your butt for days after this one.

WOD 1:

EMOM 10:
a) 15 KB Swings (24/16)
b) 2 x Side-Shuffle Suicides

Rest 12 mins, set up for the following.

WOD 2:

(starts @ 22:00 on the clock)

100 Double-Unders (Cap at 3 minutes)
50 Overhead Walking Lunges (45,25)
40 Abmat sit-ups
30 Squats with Plate

6 comments for “Double WOD Friday!”

  1. Josh Mc says:
    December 2, 2016 at 9:08 am

    1st WoD: ~35 seconds slowest round
    2nd WoD: 9:28 w/100 DU, 35# plate lunge, 45# plate squat

    Note to afternoon classes, JT modified the rest to 10 minutes (down from 12 min) after WoD #1 so be ready if Nick/Kirstie do the same….

  2. Brian says:
    December 2, 2016 at 9:37 am

    6:09 Rx. Get it!

  3. Jenna says:
    December 2, 2016 at 7:13 pm

    7:42. Fun double WOD!

  4. Eoin says:
    December 2, 2016 at 7:20 pm

    9:11 – DU attempts, 45#

  5. Jon says:
    December 2, 2016 at 9:02 pm

    7:39 RX

    For whatever reason, a double-WOD was exactly what I needed tonight, so that was great. The side-shuffles were a riot, too—I spent the whole time grinning like an idiot.

  6. JT says:
    December 4, 2016 at 7:42 pm

    Yeah, this whole week has been a blast. Of course, I’m biased…

    RX 8:02

Comments are closed.