WARM-UP A. AMRAP 6’ 1’ ROW 20 SHOULDER TAPS 5 INCHWORMS 10 HOLLOW-ARCHES 10 REV LUNGES B. AMRAP 6’ 5 BSQ @INC W TO 60% 5 PULL-UPS STRENGTH BSQ_E90” 6X3 @80% WOD_FOR TIME_TC:17’ 500/400M ROW 50 THRUSTERS @BB 40 T2B 500/400M ROW 25 THRUSTERS @BB 20 T2B 500/400M ROW (B: KB THRUSTERS, HOLLOW-ARCHES…
WARM-UP AMRAP 8’ 1’ ROW 10 PLANK TOE TOUCHES 5 INCHWORMS 10 JUMP SQ 5 BURPEE PULL-UPS WOD OCTOBER (10) ROUND FOR TIME_2 PERSON TEAM /I GO- U GO STYLE/ 23 CALS ROW 23 BURPEE PULL-UPS 23 M SANDBAG BEAR HUG CARRY @40/25 (B: 30/15 SB ; RX: 55/35 SB) ACCESSORY LAST PERSON HANGING…
WARM-UP A. AMRAP 5’ 20″ JUMP ROPE 5/5 SIDE LUNGES 5 DOWN-UPS 5 PRESS @BB B.AMRAP 4’ 3 HSPU 3 SHOULDER PRESS TO 60% STRENGTH STRICT PRESS_E90” 6X2 @75% WOD_TC:13’ 10RDS_FOR TIME 30 DU 5 HSPU (B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU) ACCESSORY 3 ROUNDS FOR QUALITY 10 DB…
W-U AMRAP 8’ 1’ROW @EASY 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 20 HIGH KNEES 5/5 CLAM SHELLS (NO BAND) WOD_2 PERSON TEAM AMRAP 28’ 100M PARTNER CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 20/20M (R-L) SINGLE LEG HOPS (EACH PERSON) 100M WHEEL BARROW ACC CHINESE PLANK ON BOX 4X 45”ON 30”…
W-U A. AMRAP 4′ 10 HIGH KNEES 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6” 3 BURPEE BJO 3 DL @INC W TO 60% STR_ DL_E90” 6X2 @75% WOD_FT_TC:14’ 3-6-9-12-9-6-3 PC+J @60/40 BURPEE BJ OVERS @60/50 (B: 16/8 DUO KB, 50/40CM BOX ; RX: @70/50, 75/60CM BOX)…
W-U AMRAP 8’ 4X10 LEG SWINGS 10 JUMP SQ 10/8CALS ROW @EASY 10 WB WOD_ AMRAP 4X4’/4’R 20/16CALS ROW 20 WB @9/6 MAX REPS OH LUNGES @WB OVERHEAD (B: 6/4 WB ; RX: 12/9 WB) ACC AMRAP 5’ 10 ALT V-UPS 10 HOLLOW ROCKS 10 SEATED PIKES
W-U A. AMRAP 4’ 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 5 SDHP @BB 10 HIGH KNEES 5 JUMP SQ B. AMRAP 6’ 3 BSQ @INC W TO 60% 10 SIT-UPS 5 PULL-UPS STR_ BSQ_E90” 6X2 @75% WOD AMRAP 15’ 15 SDHP @40/25 BB 30 SIT-UPS 15 PULL-UPS (B: EMPTY BB, CRUNCHES, BANDED ;…
W-U A. AMRAP 10’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 SHOULDER TAPS 5 INCHWORMS 5 SN GRIP HIGH PULL 5 BB THRUSTERS 10 JUMP LUNGES WOD_2 PERSON TEAM AMRAP 24’ 100 PARTNER WB SIT-UPS @9/6 100CALS SKI/ROW 100 HANG PSN @BB 200 JUMPING LUNGES @FULL EXTENSION 100 THRUSTERS @BB…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 10 RING ROWS 10 RKBS 5 SHUTTLE RUNS @10M WOD_3 RDS_FT_TC:14′ 30 SHUTTLE RUNS @10M 21 RKBS @24/16 12 PULL-UPS /B: @20/12 KB; BANDED PULL-UPS; – RX: @32/20 KB; BMU/ COND EMOM 12’ 1.15m KB(1) WALKING LUNGES @24/16…
W-U A. AMRAP 8’ 1’SKI/ROW (30”EASY,30”MODERATE) 20 ALT V-UPS 10 ALT HIGH KICKS 10 HINGES @WB BEAR HUG WOD_2 PERSON TEAM AMRAP 30’ 20 SANDBAG OVER BB @CHEST HEIGHT @55/35 40 WB @9/6 60 SEATED PIKES 80CALS SKI/ROW /B: @35/20 SB; @6/4 WB; – RX: @70/55 SB; @12/9 WB/ ACC CHINESE PLANK ON…
