WOD Blog

Tue, Dec 10

Happy Birthday Jenny J
Most Recent Benchmark:
Some FS and FRAN on Dec 17, 2018 (358 days ago)
Cossack Squats E10M for 30Mins.Wreck It Ralph

Cossack Squats E10M for 30Mins.


Time
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups or L-Seated DB Presses
15/20 Calories of Assault Bike
20 Alternating Cossack Squats with Kettlebell Goblet Hold (26/40)
500 Meter Run

Rest if you finish before 10Min mark.  
Log Time for each set. If you don't complete a set enter 10Mins. and start over on the next round.  

A/E: 300M Row,Pick DB Load, 10/15C, 10 Squats, 250M Run
C: 500M Row, Pick Load DB, 15/20c, Pick Load for Squat, 500M  
D: As Written

100% 0%

Ethan C22:57 Rx RX: 7:49, 7:44, 7:24
Joseph J24:59 Rx RX 35# DB L-Seat Press
Naomi25:10 Rx Rx, 25# DB L-Seat press
Michele L26:13  9:00, 8:37, 8:36; 25#kb, 1 mat HSPU
Emily H27:50  15/25
Galyn29:58  3 rds





817-939-8121
28798 US-281
Bulverde, TX 78163 (view larger map)