We can explain today’s WOD like this: a sort of inverted ratio, circuit Tabata of Fran meets Championship Fight Gone Bad plus burpees with heavy loads!
Deconstructed:
It is kinda Fran because it is thrusters and pull ups
It is kinda inverted Tabata- because it is a work/rest ratio but there is more rest than work. Instead of 20/10 second intervals we are using 15/45 second intervals.
It is heavy… because those intervals of work are so short… need to bump up the load! Today it is bigger weight, fewer reps.
It is kinda like Fight Gone Bad- because it goes round after round after round (with 2 more rounds)… and well, you might feel a little bit like a FGB after it is all over.
Plus burpees, don’t forget the burpees.
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Quarters Gone Bad
5 rounds for total reps of:
60/45kg thrusters, 15 seconds
Rest 45 seconds
50/35# weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for each movement and loads
