Tuesday, June 9, 2015

Wednesday - WOD 133 - Release the Kraken (sort of)

So there is this work out that we did many years ago called the Kraken. It is a bunch of fun. Coach Jackie reminded me of it a few days ago so I thought we would give it try. Keep in mind that it is supposed to have a ton of pull ups and Toes 2 bars in it. However, on Thursday, we are doing another Krippler WOD that also has some pull ups in it. So, in the spirit of keeping everyone fresh for Thursday's WOD, we are modifying this one a BIT.

So I present to you, the Kraken (sort of)

Warm up
Group Warm up
Coaches choice of Hoover Ball or PVC pipe balanace (10 minutes)
Empty bar warm up

Metcon (Kraken)

5 rounds
5 Thrusters 95/65
5 Ground to bar touches

4 rounds of 
7 box jumps
7 Sumo Pops

3 rounds of
10 single Arm Snatch - 5 each arm 55/35
10 Goblet Squats 55/35

2 rounds of
15 kb swings 55/35
15 burpees

1 round of
30 Snatches 95/65 (Rx is Full Squat snatch)

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