WOD
Friday 10.16.2020
POSTED ON October 15, 2020
Friday | 10.16.2020
Friday 10/16
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1 min Row (20 sec easy/10 sec mod/20 sec easy/10 sec hard)
7 wall angels
7 Front Squats (empty bar)
7 scap pull-ups
7 Shoulder to Overhead (empty bar)
**Workout Prep**
3 sets
3 Thrusters (start light add weight each set)
4 Kips + 3 Pull Ups + 2 C2B
– rest 30 seconds between sets –
Workout: Min 15-50
* Target time: 6-8 minutes
* Time cap: 10 mintues
3 Rounds For Time:
• 21 Thrusters
• 21 Chest-to-bar Pull-Ups
W 85 lb. M 115 lb.
* The Scaling aim is for athletes to maintain intensity with weight and skill not being the limiting factor.
* Scaling option
3 Rounds For Time:
• 21 Thrusters
• 21 Pull Ups
W 65 lb. M 95 lb.
Accessory: Min 50-60
3 sets
10 Kneeling Kneeling Single Arm Dumbbell Press (each side)
10 Bodyweight Row
10 Windshield Wipers
