8
May

WOD – Wednesday May 8th

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Welcome to testing week for our new 6-week cycle titled Go Long and Get Strong.  Let’s have some fun testing our fitness this week and see how we improve over the next 6!

Metcon

Go Long!! This is a fantastic test of endurance.

400 Meter Run
10 Bar Facing Burpees
20 Toes to Bar
30 Shoulder to Overhead
40 KB Swings
50 Double-Unders

AMRAP 4 Min
Rest 2 Min
AMRAP 6 MIN
Rest 1 Min
For Time

Get as far as you can down the list in 4 minutes. After 2 minutes of rest, get as far as you can down the list in 6 minutes. After 1 minute of rest, do the entire thing for time. Begin from the beginning every time. Make a note of any scaling you do on this workout so you can accurately measure your progress at the end of the cycle.

GLGS Chipper

AMRAP in 4 Minutes of:
400 Meter Run
10 Bar Facing Burpees
20 Toes to Bar
30 Shoulder to Overhead
40 KB Swings
50 Double-Unders

Rx (115/75) (53/35)
Sc (95/55) (20 Med Ball Sit-Ups) (40/25# KB) (150 Single-Unders)

GLGS Chipper

AMRAP in 6 Minutes of:
400 Meter Run
10 Bar Facing Burpees
20 Toes to Bar
30 Shoulder to Overhead
40 KB Swings
50 Double-UndersRx (115/75) (53/35)
Sc (95/55) (20 Med Ball Sit-Ups) (40/25# KB) (150 Single-Unders)

GLGS Chipper

400 Meter Run
10 Bar Facing Burpees
20 Toes to Bar
30 Shoulder to Overhead
40 KB Swings
50 Double-Unders

Rx (115/75) (53/35)
Sc (95/55) (20 Med Ball Sit-Ups) (40/25# KB) (150 Single-Unders)

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