Saturday’s WOD with Coach Peter!!

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

WOD

PW1: PW Part One (AMRAP – Rounds and Reps)

10 Minute Part One

C1: (competition athlete)

200 M Sandbag Run

8 Hollow Rock (back and forth=one rep)

8 Burpees

*one partner works, one rests.

C2: (advance)

200 M Run

8 Hollow Rock (back and forth=one rep)

8 Burpees

C3: (intermediate)

200 M Run

8 Hollow Rock (back and forth=one rep)

8 Burpees

*weights and movements can be scaled further if needed, but reps and time of WOD stay in place.

C4: (beginner)

6 Minute AMRAP:

200 M Run

8 Ab-mat situps

8 Burpees

*trainers can scale C4 further if needed.

———-REST 3 MINUTES BETWEEN WODS———-

PW1: PW Part Two (AMRAP – Rounds and Reps)

10 Minute Part Two

C1: (competition athlete)

200 M Sandbag Run

8 Battle Ropes (R = 1 rep, L = 1 rep)

8 Kettlebell Swing 73/53

*one partner works, one rests.

C2: (advance)

200 M Run

8 Battle Ropes (R = 1 rep, L = 1 rep)

8 Kettlebell Swing 53/44#

C3: (intermediate)

200 M Run

8 Battle Ropes (R = 1 rep, L = 1 rep)

8 Kettlebell Swing 53/35#

*weights and movements can be scaled further if needed, but reps and time of WOD stay in place.

C4: (beginner)

6 Minute AMRAP:

200 M Run

8 Ring Rows

8 Kettlebell Swing 16/9#

*trainer can scale C4 further if needed.