9/27/13 WOD

Squatember: we’ve got a fun surprise squat session….

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If Anyone would like to do “The Shuttle” instead of the 5 or 6.6K, you are welcome to do so…

WOD: CF

  • Run,  5k for time

WOD: Enduros

  • Run, 6.6k for time

WOD: Competitors and Beginners For time, “The Shuttle” (Beginners will use kettle bells instead of plates…)

  • Run (Weighted), 45/25 lbs, 50 m
  • Run, 100 m
  • Run (Weighted), 45/25 lbs, 50 m
  • Run, 200 m
  • Run (Weighted), 45/25 lbs, 50 m
  • Run, 300 m
  • Run (Weighted), 45/25 lbs, 50 m
  • Run, 200 m
  • Rest 2 mins
  • Run, 200 m
  • Run (Weighted), 45/25 lbs, 50 m
  • Run, 300 m
  • Run (Weighted), 45/25 lbs, 50 m
  • Run, 200 m
  • Run (Weighted), 45/25 lbs, 50 m
  • Run, 100 m
  • Run (Weighted), 45/25 lbs, 50 m

This is actually much less complicated than it sounds. You’re going to run the plate to the first cone, then run back to the box. Then you’ll run out to the plate and move it to the next cone 50 meters down, and back to the box, etc… until the plate is at the cone furthest away from the box, and run back to the box. Rest 5 minutes and then do the same thing backwards until your plate is back in the box. I promise it will make more sense once you get moving.

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