Survival Fitness was hosting a USAW cert this weekend so I volunteered to run some out-of-the-box WODs. Saturday was an a local park with some stuff a grabbed from the gym.
Warm-up
Jog around a football field, so probably about 300-400m.
WOD
We teamed up in 3s.
20:00
- 30m/30m Bear crawl then lunge back (Pace setter)
- Sandbag Get-ups
- KB Figure 8s
The combination of bear crawls and lunges was as brutal as I expected.
Finisher
Kept the same teams and did a relay.
- Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time
- All sprint over to the sandbag and KB
- Standing back-to-back-to-back, pass sandbag around the circle 25 times in each direction.
- All sprint back to the start
- Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time
Lots of fun!
Nick Momrik's Fitness Logs 