Monday Workout: Long Interval Day

WOD

Level 2

2 Minutes per Station w/ 30 Second Transition

  • Air Dyne for Calories
  • Run 100 Meter Repeats (50 Meters = 5 Points)
  • Thrusters (95/65)
  • Row Calories
  • Rope Climbs
  • Wall Balls (20/14)
  • Burpees
  • Power Snatch (95/65)
  • KB Swings (70/53)
  • Double Unders (2 = 1 Point)

Level 1

2 Minutes per Station w/ 30 Second Transition

  • Air Dyne for Calories
  • Run 100 Meter Repeats (50 Meters = 5 Points)
  • Thrusters (45/35)
  • Row Calories
  • Ring Rows
  • Wall Balls (14/10)
  • Burpees
  • Hang Power Snatch (45/35)
  • Russian KB Swings (53/35)
  • Single Unders (5 = 1 Point)

Score is total number of reps, points or calories.

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