Birdneck – Daily WOD
Metcon (Time)
ALL FOR TIME WITH A 20:00 CAP! !
80 DOUBLE UNDERS (RX+=100_
40 V-ups (50)
20 burpees (25)
15 single db box step overs (20) *
10 single db devil press (15)
5 double db devil presses (10)
10 single db devil presses (15)
15 single db box step over (20) *
20 burpees (25)
40 V-ups (50)
80 D.U. (100)
** DB’S AT 35/25 (RX+50/35)
** Everyone has option of doing 20 pistols for the box step overs
** Modify the DU. to 1:00 of practice in the beginning and 2:00 at the end!
** Modify the V-ups to alternating single arm to opposite leg
STIMULUS: ENDURANCE / GRIND. Start and finish with bodyweight. Middle slows down with the DB’s. Make up time when you can, no stopping, just focus on continual movement. Find places to speed it up just a bit when you can. When it starts to suck, and it will, dont stop, just slow down a bit.
Metcon (No Measure)
ACCESSORY WORK:
3 ROUNDS ON THE ROWER:
:30 SECONDS AT 2k PACE – 10
:30 SECONDS AT 2k PACE
2:00 REST
DIRECTLY INTO 2 ROUNDS OF:
:30 SECONDS AT 2K PACE -5
:30 SECONDS AT 2K PACE
2:00 REST
In other words if you have a 7:00 2k then your average pace is 1:45 and your -10 would be 1:35 pace so here is what it would look like:
:30 at 1:35
:30 at 1:45
2:00 rest
:30 at 1:40
:30 at 1:45
2:00 rest
repeat.
XFCandVBBC 