2021.11.16. – KEDD
WARM-UP
A. AMRAP 4’
1’ SKI/ROW @SKILL_STOP AT CHEST
10/10 SL GLUTE BRIDGE
5/5 SCORPIONS
B. AMRAP 4′ – @EASY
20 SHOULDER TAPS
10 SCAP PULLS
5/5 BOX STEP-UPS @50/40
1 ROPE CLIMB
WOD
AT 0:00_TC: AT 7:00
400/320-300/240-200/160M ROW
20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB
(B: DB SCALE AS NEEDED ; RX: DB @30/22.5)
AT 8:00_TC: AT 15:00
400/320-300/240-200/160M ROW
5-3-1 ROPE CLIMB
(B: ROPE CLIMB ASCENT ; RX: LEGLESS RC)
AT 16:00_TC: AT 23:00
400/320-300/240-200/160M ROW
20-16-12 HSPU
(B: PIKE PUSH-UP ; RX: STRICT HSPU)
ACC_3RFQ
10M HSW
10 REV FLIES
(B: 20M REV BEAR CRAWL ; RX: 15M)